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Matsyasana Yoga With Steps, Benefits and Duration

Matsyasana Yoga With Steps, Benefits and Duration

Posture : Matsyasana Or The Fish Pose

Translation : In the Sanskrit Language the word matsya means fish, therefore this posture is also known as the fish pose. Matsya is also a divine being, found in Hindu mythology, that is saving enitre mankind from a universal flood shortage.

Pronunciation : maht-see-yah-sa-na

Difficulty : Level 3

Step wise Instructions on Matsyasana :

  1. First of all lie flat on the back in the shavasana.
  2. After that, Keep your buttocks on the yoga mat, first inhale and then raise the back, shoulders,head and upper arms off the yoga mat arching your back and also raising your chest up. After that you will tilt your head back and place the top of the head flat on the yoga mat.
  3. Then raise your elbows off the yoga mat and rise your hands up but below the chest and join them at the palms with the fingers straight and pointing up (form the anjali mudra or salutation hand gesture). Then you should hold for the duration as long as you can or breath gently through the nostrils to remain in the posture for as long as you can and you can choose both the options according to your comfort.
  4. And at last you should return to the shavasana and repeat.

Benefits of Matsyasana or The Fish Pose :

  1. It Stretches and relaxes your deep hip intercostals and flexors which are the muscles between the ribs.
  2. It also relieves strain in your neck, throat, and shoulders.
  3. With this pose stretching and tonning of the front of your neck and your abdominals is achived.
  4. It also stimulates and stretches the parts of your belly and throat to perform better.
  5. It also strengthens the upper back and the back of your neck and make it more flexible.
  6. It will relieve stress and irritation and makes you more patient.
  7. If your posture is not that good it will surely helps you to improve it.
  8. It acts as a therepy for rounded-shoulders, asthma, spasms in the bronchial tubes and many other respiratory problems.

Comments on Matsyasana :

The Matsyasana stretch the chest region which helps in the relief of upper respiratory congestion and it also benefits the heart. In addition to it, the sinus are drained and opened from the inversion of the head, stretching of the neck and pressure placed on the top of the head. The thyroid and parathyroid glands gets stimulated as well with the regular practice of this posture.

Duration or Repetitions of Matsyasana :

This posture is not very much difficult, therefore it is recommended that you breath while holding on to this posture for between two to four minutes. If you are uncomfortable breathing, hold the posture for the duration of the inhaled breath. And this yoga posture should be repeated for two or three times.

Variations of Matsyasana :

There is only one important variation in the Matsyasana and it is more challenging than the above posture(illustrated above). It starts with the posture in padmasana or the full lotus seated posture and then lay down flat on the back and make sure your legs are still locked. From there on the posture is just in the same way as described above.


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