Matsyasana

Pronunciation: mot-see-AWS-ahna

Translation: In Sanskrit, matsya means fish. This pose is the Lord of the Fishes dedicated to Vishnu in his fish incarnation. He is the maintainer and source of the universe, and is said to have saved the universe by taking the guise of a fish and warning Manu, whom he carried Manu along his family and seven sages, to safety on his head. He also saved the Vedas (sacred texts) in a flood.

Many do this pose after Shoulder-stand (Sarvangasana) to give the spine and opposite stretch and help the neck release. It opens the sternum and chest and is a backbend. It is such a panacea that it is called the destroyer of diseases! You can see that adding this pose to your practice could be very beneficial. In order to do the pose, you need to know how to do Padmasana (Lotus Pose) in the half or full variation. If you don’t know how to do Padmasana, do a version with your legs extended on the floor.

Technique:

Sit on the floor. Go into a comfortable Padmasana (full Lotus pose). If your hips are open enough, go into full Padmasana. Otherwise go into Ardha Padmasana. Lie down on the floor keeping your legs in the Lotus position. Next, exhale as you lift your chest up and neck up. Aim to have the crown of the head touching the floor. Hold your feet with your hands and pull yourself into a better deeper back arch. This will lift the chest more and allow the head to move toward the feet. If possible, only the crown of the head, the buttocks and the backs of the upper legs should be in contact with the floor.

Release the hands from your feet, bend your arms and clasp your elbows positioning the forearms on or near to the floor behind your head. Stay in this position for up to a minute while taking long slow deep breaths. Keep your back arched and your weight on the crown of your head.

Rest the back of the head on the floor and slide the legs and/or the head until you are lying flat on your back.

Release legs from the lotus and relax for some breaths.

Repeat the pose with your legs in full or half lotus on the other side.

If you cannot yet arch the back in this pose, then do the pose in the full or half lotus while lying flat on your back with your arms fully extended behind you with your fingers pointing away from your head.

Beginner’s Tips: Warm up the legs in Padmasasana, rocking one leg at a time with the shin held in front of you. Then place in position. Don’t do Padmasana at all if you have tight hips or can’t do it. Just extend the legs in front of you on the floor. Make your quadriceps active like in Paschiamottanasana, lifting the kneecaps, if you do this variation. Keep your legs together.

If you want to make the pose even easier and more restorative, put a rolled up yoga mat or pranayama pillow under your shoulder-blades, in a side-wise orientation. Place your arms over your head if possible, in the position described.

If you have a slouched posture, lying over a mat, blanket roll, or pranayama pillow is a great thing to do. It will help your posture and also lift your spirits. A slouching posture is connected to a depressed outlook. Backbends are heart openers, and can make us feel vulnerable yet are uplifting and exhilarating.


Benefits

Traditionally, it is said that Matsyasana is the “destroyer of all diseases.” Your spine including the neck and especially the upper spine receive greater blood circulation and opening. Stretch your back muscles and strengthen them. Prevent backaches, and heal a mild backache. It is said that a flexible spine leads to longevity, and backbends are perfect in creating this in your body.


Where it stretches and strengthens: You will love how this pose opens up the hips and stretches the muscles between the ribs. It stretches the abdomen which benefits your organs of elimination, which effect digestion. The front of the neck is stretched. It is a good stretch for the spine. The neck enjoys this stretch as sitting and standing  upright may make the neck tired from holding the head up if the posture isn't always aligned. The upper back and back of the neck get stretched. It helps your posture to do this pose. Did we say it was the destroyer of all diseases?  The chest gets stretched, opens and expands which can increase lung capacity. The nervous system, kidneys, stomach, intestines, the pelvic organs are strengthened and toned. The pelvis and joints open while the hips open.

What it heals, or may assist in healing: Menstrual cramps, mild backache, constipation, gives the fatigued body energy, and calms anxiety while uplifts the spirits. It makes the chest cavity more open and free. Stimulation and thus balance happens  to the thyroid and parathyroid glands as a consequence of this posture.  This balances your system, and helps your immune system.

This asana is good for clearing in constipation, along with  fatigue and anxiety. It helps the condition of Cervical Spondylitis, neck pain and mild backache. It may prevent backache by doing this pose and other yoga  poses on a regular basis. Women with menstrual cramps may find relief.  Iyengar recommends this pose for hemorrhoids, even if they are inflamed and bleeding. Clear your upper respiratory congestion and clear the sinuses. It is therapeutic for asthma.  Your reproductive system and sexual function are given a boost. Try this posture for a mild headache.

Contraindications/Cautions

Important: Don't do the pose if your blood pressure is either too high or too low.  Don't do the pose with a Migraine headache- only a milder headache. Those with insomnia should not do this posture. If you have had any serious neck or back injury, don't do the pose. Always consult your experienced yoga teacher for further instruction and advice, in person and in regards to you and your body. Do not take this article as medical advice, and always listen to your body and stop if you get an internal signal that a position isn't right for you.

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