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What is Matsyasana (Fish Pose) and its Benefits?

What is Matsyasana or Fish Pose and its Benefits? The Matsyasana is a back-bending asana in which the practitioner lies on their back and raises the heart chakra by rising on their elbows and pulling their shoulders back. Matsyasana boosts your energy level and will help you get rid of all the stress, anxiety, and fatigue that come with a hectic daily schedule. Matsyasana or the fish pose is helpful for women’s reproductive organs, reproductive disorders, as well as asthma, bronchitis, cervical spondylitis, hemorrhoids, and back pain patients. Matsyasana is often referred to in ancient texts as “The Destroyer of All Diseases,” as it restores spinal structure and overall body balance, thereby improving the practitioner’s physical and emotional well-being.

What is Matsyasana (Fish Pose)

Matsyasana or the fish pose looks like a fish when performed. The cross-legged knees look like the tails of the fish, while the curved torso resembles the body of the fish. The Matsyasana is a Sanskrit word that drove from two words- ‘Matsya’, and ‘asana’ which means are as follows:

  • Matsya – fish
  • Asana – pose

Matsyasana is pronounced as “maht-see-AHS-uh-nuh”

The Matsyasana is a complete yoga pose that helps regain focus, gives resilience to cope with tough situations, and lifts the heart, just as the Matsya (the Vishnu deity) balanced the earth and ocean for preserving the universe. Each Yoga pose has its benefits and can be applied to a variety of ailments of the body and mind. So, let’s discuss the benefits of Matsyasana or fish pose on our mind and body.

Benefits of Matsyasana (Fish Pose)

The Benefits of Matsyasana are numerous. Matsyasana stimulates your spine, cervical muscles, thorax, rib cage, and lungs, thus relieving your fatigue almost instantly. Here, is a list of some benefits of Matsyasana that we can get by regular practice of it as follows:

  • Relief Constipation
  • Reduce Worries
  • Feel Energetic
  • Fight Respiratory Diseases
  • Relief Menstrual Cramps
  • Strengthen Muscles
  • Opens Lungs
  • Treats Cervical
  • Improves Posture
  • Better Sleep
  • Relief Constipation

Practicing Matsyasana, the back-bending yoga posture increases blood circulation in the pelvic region, stimulates the digestive system, and strengthens the abdominal muscles, thus providing long-lasting constipation relief.

  • Reduce Worries

When practicing Matsyasana with breathing techniques, the fish pose reduces worries and nervousness. It also assists in releasing negative feelings and pressure from the chest. Practiced regularly, it can reduce mild depression.

  • Feel Energetic

Matsyasana is effective for toning your thyroid glands, which increases their hormonal content, thereby making you feel energetic and alive.

  • Fight Respiratory Diseases

Matsyasana increases lung capacity increases oxygen and blood flow to the lungs, and helps fight respiratory diseases.

  • Relief Menstrual Cramps

Matsyasana is great for relieving menstrual cramps. Matsyasana stretches the spinal cord, hip flexors, stimulates the abdomen, increases blood flow to the pelvis, and decreases lower back pain.

  • Strengthen Muscles

By curling and bending the spine backward, Matsyasana provides an excellent way to strengthen your back muscles.

  • Opens Lungs

By practicing Matsyasana air flows unrestricted and provides more oxygen to the lungs through the stretching of the upper body.

  • Treats Cervical

An incorrect lifestyle causes poor posture that can lead to cervical spondylosis. The fish pose increases chest space, strengthens the spine, and alleviates the discomfort brought on by cervical spondylosis.

  • Improves Posture

One of the best asanas to treat poor posture is Matsyasana, which stretches the cervix, thoracic, and lumbar regions. Regular practice of Matsyasana can improve your posture, especially your rounded shoulders.

  • Better Sleep

The Matsyasana strengthens the pineal gland, which is responsible for the release of the melatonin hormone, which regulates your biological rhythm, so you can sleep restfully at night.

The benefits of Matsyasana can be maximized with regular practice, so let’s move to how to do Matsyasana or fish pose.

How To Do Matsyasana (Fish Pose)

How to do Matsyasana or fish pose explains the beginner tips, preparatory poses, step-by-step procedures, duration, follow-up poses or counterposes, variations or advanced poses, precations, and contradictions for Matsyasana. So, let’s start with beginner tips.

Beginner’s Tips for Matsyasana (Fish Pose)

Here are some of the beginner’s tips for Matsyasana or fish pose that you should know before practicing the Matsyasana if you are new to yoga are as follows:

  • If you are a beginner and are experiencing neck discomfort, you can place a thickly folded blanket under your head.
  • While taking and releasing the position, support the neck with the elbows or the hands, not by the head.
  • Don’t overstretch. Be slow and gentle.

Preparatory Poses for Matsyasana (Fish Pose)

As the preparatory poses, one should practice the following poses to avoid injuries and prepare the body for Matsyasana are as follows:

  • Setu Bandhasana – Bridge Pose
  • Bhujangasana – Cobra Pose
  • Halasana – Plow Pose

Steps for Matsyasana (Fish Pose)

Here’s the step-by-step procedure to do Matsyasana or fish pose.

  1. Lie on your back on a yoga mat.
  2. Now, take a long and deep breath to relax.
  3. Keep your knees straight, both legs and feet together.
  4. Put your hands under your hips with palms facing down.
  5. Keep your elbows and forearms tucked in close to your torso and press them firmly into the ground.
  6. Inhale and raise your chest with your head away from the floor.
  7. Form an arch of your torso as much as you can (without straining).
  8. Ensure your head is placed comfortably.
  9. Ensure that your weight is on your forearms and elbows, not on your head. Exhale.
  10. Breathe slowly and deeply: Close your eyes and relax your body. This is Matsyasana or fish pose.
  11. To release, exhale: gently come down with your torso to the floor. Keep hands-on side and lie in a straight line.

Duration: Hold the final pose(as in step 10) for 30 seconds to two minutes. Then, gradually extend the duration to four to five minutes as per your limits.

Follow-Up Poses of Matsyasana (Fish Pose)

Here, are some of the follows-up poses that help to relax your body after back bending stretching are as follows:

  • Chakrasana – Urdhva Dhanurasana
  • Pawanmuktasan – Wind Relieving Pose
  • Ananda Balasana – Happy Baby Pose
  • Shavasana – Corpse Pose

 Precautions and Contraindications for Matsyasana (Fish Pose)

Now, Some of the precautions and contraindications for Matsyasana that you keep in mind before practicing it are as follows:

  • Pregnant women should not perform the Matsyasana or fish pose.
  • In the case of neck, back, Knee, or headache injuries, do not do Matsyasana.
  • When you suffer from migraines, high or low blood pressure, or cardiovascular disease, you should avoid practicing Matsyasana or fish pose.

Advance Poses or Variations of Matsyasana (Fish Pose)

In modern yoga practice, Matsyasana has several variations. Here, some of the Variations are as follows:

Variation 1: It is performed in the lotus posture and keeps a hands-on side. Rest all steps remain the same as Matsyasana.

Variation 2: In this variation, only the hand position is altered, put the hands in Anjali mudra, rest all remain the same as Matsyasana.

Variation 3: In this variation, only the hand position is altered, keep your hands straight over the head and touch the floor, rest all remain the same as Matsyasana.

Variation 4: In this variation, keep the legs in Full Lotus with the hands binding at the toes, the rest all remain the same as Matsyasana.

Is Matsyasana good for skin?

Yes, as you perform Matsyasana you stretch your muscles as well as stimulate your stomach and abdomen, which helps indigestion, which turns into a benefit to your skin. This also helps in getting rid of double chins because the asana stretches the muscles in your face and throat as well.

What are the benefits of Matsyasana?

Matsyasana destroys many diseases. It cures constipation. It eases accumulated fecal matter in the rectum. It helps with asthma, consumption, chronic bronchitis, etc., because of the deep breathing.

Which muscle is used in Matsyasana?

The Serratus anterior (a very thin muscle that covers the side of the ribcage) Muscle is used in Matsyasana.

Is it safe for a pregnant woman to perform Matsyasana?

No, it is not safe for the pregnant woman to perform Matsyasana. A pregnant woman shouldn’t perform this asana.


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