Matsyasana is a backbend and is recommended after inverted yoga poses and deep forward bends (Salamba Sarvangasana, Halasana, Janu Sirsasana, etc.) as compensation. Traditionally, the Fish Pose is performed with legs in Padmasana (lotus pose). But since Padmasana is not accessible to most beginners, we will consider the asana with bent knees, or with straight legs pressed to the floor.
Technique
Step 1: Lie on your back, bend your knees slightly. Inhale, slightly lift your pelvis off the floor and place your hands palms down under your buttocks; do not remove your hands from under your buttocks during the exercise. Make sure you press your forearms and elbows to the sides of your torso.
Step 2:
Inhale and firmly press your forearms and elbows to the floor. Then, on the inhale, pressing your shoulder blades back, lift the upper part of your torso (shoulder blade area and lower back) off the floor. Lower your head to the floor. Depending on how high you bend your back and raise your chest, either the back of your head or the crown of your head will rest on the floor. Try to shift all the weight to the support points below your head, as the head should bear minimal weight to avoid excessive strain on the neck.
Step 3:
You can keep your knees bent or straighten your legs on the floor (actively pressing your hips to the floor).
Step 4: Breathe calmly and evenly. Hold the pose for 30 seconds-2 minutes. As you exhale, lift your head and lower your shoulder blades and lower back to the floor, then touch the floor with the back of your head. To compensate, lift your hips and press them to your abdomen.
Asana Adjustment:
- beginners sometimes strain their neck in this pose. If you feel any discomfort in your neck or throat, either lower your chest slightly to the floor, or place a folded blanket under the back of your head;
- actively stretch your legs, pushing your heels forward;
- keep Mula-bandha during the asana;
- when entering and exiting the asana, help yourself with your hands - to avoid spinal injury.
Benefits
- stretches the hip flexor muscles (lumbosacral region) and intercostal muscles; - stretches and stimulates the abdominal muscles and the front of the neck; - stimulates the abdominal organs and throat; - relaxes the thyroid gland; - strengthens the muscles of the upper back and back of the neck; - relieves inflammation and bleeding with hemorrhoids.
Contraindications
- high or low blood pressure; - hyperfunction of the thyroid gland; - migraine; - insomnia; - serious injuries to the lower back or neck.
Preparatory Yoga Exercises - Baddha Konasana; - Bhujangasana; - Dhanurasana; - Salabhasana; - Setu Bandha Sarvangasana; - Supta Virasana; - Urdhva Mukha Shvanasana; - Virasana.
Advanced Practice
To increase the effect of this asana, remove your hands from under your buttocks and fold them over your chest in a namaste gesture. Your arms should be straight, palms and fingertips reaching for the ceiling.
Variations Full version:
- sit in Padmasana; - as you exhale, lower your body back, place your elbows on the floor as a support. Tilt your body further back until the crown of your head touches the floor. - place your head on the floor with the back of your head and stretch your body down to the floor. Do not allow a bend in your back. - stretch your arms over your head and straighten them. Palms facing the ceiling. - hold the asana for 15 - 30 seconds; - to exit the asana, place your hands on the sides of your body, press your elbows and palms into the floor, lift your head and gently lift your body up on the inhale. Returning to Padmasana, release your legs, move to Dandasana. Change the cross of legs and repeat the asana.
We also offer another variation of Matsyasana - Uttana Padasana (pose with straight legs).
- yoga and human health
