Matsyasana Yoga: Health Benefits, Tips and How to Perform

The practice of yoga has been around for decades. However, in recent times, more people have become interested in it. This newfound interest is because of the holistic benefits that one can get from doing yoga. It does not involve using expensive equipment, nor does it need a dedicated facility like a gym. One can do yoga at home wearing comfortable clothes.

Another notable aspect is the adaptability for beginners. Experts can modify any yoga pose and make it beginner-friendly. Matsyasana pose is one of the most effective asanas for curing spinal and back pain. Additionally, it benefits the entire body and helps reduce symptoms of several ailments.

What is Matsyasana?

Matsyasana pose is a well-known yoga posture for strengthening the back and spine. The term 'Matsya' in Sanskrit means fish. Since the yoga posture resembles a fish, it is called the fish pose.

Different Forms of Matsyasana   

Suppose you are a beginner in yoga and find traditional matsyasana stretches difficult. Consider using a prop to make the poster easier. Following is a list of variations of Matsyasana.
 

• Matsyasana uses a blanket below the head
  Placing a blanket below the head helps avoid excessive neck and back stretching.
  
  
• Matsyasana with palms close to the shoulderIn this posture, you must place the palms close to the shoulder. It will provide more support to the neck.
  
  
• Ardha matsyasanaIt is another variation of matsyasana yoga known as the "half lord of the fishes". Here, you will sit and twist the body to improve the posture.
  
  
• Matsyasana with a blanket below the hipsThis variation helps reduce the strain on the neck and back.

What is the right way to perform Vrikshasana? Steps of Vrikshasana explored:  

Doing yoga is effective only when done properly with the right technique. It provides you with maximum health benefits and eliminates risks of injury.
 

Following are the steps for doing the Matsyasana pose:
 

• Sit comfortably as in Padmasana (also known as the lotus pose, which requires you to sit cross-legged with each foot placed on opposite thighs).
• Slowly bend backwards and lie flat on your back without disrupting the cross-legged posture.
• Now, raise the upper back while supporting yourself with elbows and palms. Stretch the neck backwards and place the top of the head on the floor.
• With the right hand, hold the left foot, and with the left hand, hold the right foot. Keep the elbows on the floor.
• The outer half of the thighs, knees, and thighs should touch the floor. The back should be banned so that only the top of the head and the outer side of the lower limb touch the floor.
• It is the final pose - you must hold it for 10 to 15 seconds.
• When releasing the toes, first, let the toes, keep the palm on the ground and use them as a support. Then, come up slowly.
• Relax completely by lying down in Savasana.

Benefits of Doing Matsyasana

• Diabetes is a health condition caused by the access amount of glucose in the urine and blood—the deficiency of insulin hormone results in the insufficient metabolisation of sugar. Patients require intensive treatment that includes a combination of diet medicine and exercise. Inverted posture like matsyasana yoga is effective in stimulating the pancreas. It increases insulin release and helps control levels of blood sugar. This yoga posture is also helpful in improving blood circulation to the pancreas.
• Matsyasana stretches help reduce tension and rigidity of the shoulder and neck. You can also benefit from spondylitis if you practice posture properly.
• Gynaecomastia is a condition that results in the development of breasts in males. The condition is common among men who are overweight during puberty. Furthermore, sometimes, it results from formality changes due to the consumption of certain medicines. The Matsyasana yoga pose helps reduce the fat in the chest and makes it look leaner. This yoga posture also helps reduce cholesterol in the chest region and facilitates weight loss.
• Matsyasana stretches are great for stretching the core and abdominal muscles. They help create a gentle movement for internal organs, stimulating the digestion system.
• Obesity indicates the presence of excess body fat. It occurs due to poor dietary habits and inadequate physical activity. Matsyasana is a posture that helps reduce the chances of obesity. Practising it can help cut down fat in the belly and thighs.
• Matsyasana stretches help increase blood supply to the glands. There is more blood supply to the thoracic and cervical region from practising Matsyasana.
• Dysmenorrhea is a condition where females experience painful periods without underlying pathological causes. It usually starts in the lower abdomen and eventually radiates to the upper thigh and lower back regions. Sometimes, one may also suffer from nausea, headache, diarrhoea and stress. Regularly practising Matsyasana improves the strength of the back and pelvic muscles.
• The Matsyasana yoga pose provides relief from respiratory issues by inducing deep breathing. With time, you will benefit from a significant increase in lung magnitude.
  
  

Other notable fish pose yoga benefits include:
 

• Doing Matsyasana helps relax upper back muscles and strengthen the spine.
• The yoga posture helps massage abdominal organs and can provide relief from constipation.
• Matsyasana helps in the treatment of different throat diseases.
• The posture is highly effective for stretching the pelvic region and helps treat different sexual ailments in women.
• Matsyasana yoga pose expands the chest muscles and effectively treats a variety of respiratory diseases.
  
  

You must not depend on yoga as the sole treatment option for any health condition. Always consult a medical professional for appropriate treatment if you have any health issues. Doing the matsyasana pose under a trained expert's guidance helps prevent injuries.

Valuable Tips for Practising Matsyasana

As discussed before, matsyasana yoga has several benefits for the body. However, for beginners, practising the right posture is a challenge. The tips below can be helpful when practising this asana:
 

• Start by lying supine. It allows you to bend the legs, as in Sukhasana or Padmasana.
• If you feel discomfort in the throat or neck, keep your chest near the floor.
• If you feel pain from arching, consider using a blanket or thick cloth for additional support.
• Do not put extra stress on the back, as it can cause pain or injury. If you feel any discomfort, immediately release the position and relax.
• Doing the fish pose on an empty stomach at the start of the day is best to prevent symptoms of nausea.
• If you wish to make the posture more intense, raise the arms towards the ceiling with palms touching one another.

Precautions to Take Before Practising Matsyasan

There are chances that one may experience injury or strain when practising matsyasana yoga. If an individual suffers from any of the health conditions listed below, they must seek medical advice before practising the pose:

• Peptic ulcers
• Hernias
• High blood pressure
• Chronic pain or injury in the spine

Conclusion

Matsyasana yoga is highly effective and benefits the mind and body. The posture helps stretch the spine and pelvic muscles, cuts down body fat concentration, reduces chronic pain, and stimulates various organs in the body. However, one must practice the posture appropriately and hold it for 15-20 seconds to get visible results. Additionally, it is vital to practise yoga under the supervision of an expert yoga teacher. Their guidance will ensure individuals don’t get hurt or strain their bodies while practising yoga. Moreover, those with an underlying health condition must consult a doctor before doing the fish pose.