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Matsyasana Yoga Benefits and Steps Explained

Matsyasana pose is a reclining back bending asana in the hatha yoga. Bends your spine like a fish in the opposite direction to Shoulder stand and is the counterpose to the Shoulder stand cycle.

Spend at least half as much time doing Fish as you do Shoulder stand. After practicing Fish, you will find that you experience a deeper relaxation in Corpse pose.

Precautions –
  • If the hyper-extension of the neck causes any discomfort or dizziness, do not practise the posture, or practise it for only a few breaths.
  • Do not practice matsyasana if you are pregnant.
  • Not suitable for anyone with back pain.
Matsyasana Step –
Matsyasana Steps
  1. Lie flat on your back with your legs together, arms next to your body, palms faced down on the mat.
Matsyasana Steps

2. Place your arms under your body, bringing your hands, palms still facing down, as close to your thighs as possible. Continue to keep your legs together.

Matsyasana Steps

3. Bend your elbows and lift your check as high as you can with inhalation. Now, slowly extend your neck and head backward. Hold on in this pose for a couple of deep breaths.

Matsyasana Steps and Benefits

4. Now try to come into the full pose. Put as much weight as possible on your elbows and slowly lower the top of your head.

5. Come out of the matsyasana by following the steps in reverse (steps 3, 2, and 1).

Matsyasana Benefits –
PHYSICAL
  • Relieves asthma.
  • Relieves stiffness in the neck and shoulders.
  • Strengthens the arm muscles.
  • Improves the capacity of the lungs.
  • Expands the rib cage.
  • Helps to tone the nerves of the neck and back area.
  • Together with Shoulder stand, helps to improve the functioning of the thyroid and parathyroid glands.
  • Decongests the lungs.
  • Corrects any tendency to round the shoulders.
MENTAL –
  • The wide opening of the rib cage reduces the pressure on the abdomen and recharges the solar plexus. This helps to overcome depression.
Common Error While Practicing –
Matsyasana Steps and Benefits

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