Matsya Asana Yoga Postures Step By Step

Matsya Asana means fish posture. It is called fish, as this position fills the lungs with air, improving the ability to float in water. Matsyasana gives a backward stretch to the cervical thoracic, and lumbar regions of the spine and the chest fully. Values of certain asanas are maximised when done one after the other. This asana gives maximum benefit when performed after the Sarvanga Asana (Shoulderstand posture).

There are two methods of doing this asana. One is folding or turning back the head and neck area combined with the lotus posture (Padma Asana). The second easier method is without the lotus posture and can be practiced by any person.

Steps
Lie on your back on the floor with your legs stretched and palms close to the body on both sides.
Fold your legs on the knees. Bring the heels closer to the buttock. Keep the knees and heels together. Bring the palms underneath the hips. Fold the elbows and lift the head up from the floor. Your body weight should rest on the elbows. Put the crown on the floor. Try to make an arch between the crown and the flank (upper area of the hip and waist) by giving support to the elbows and the palms on the floor. Remain in this position for 6 to 8 seconds. Breathe normally. In this position the weight of the body rest on the head, hip and partly on the heels.

For returning, bring your palms underneath the hip again and fold the elbows. Now lift the head upward first and bring it and the neck on to the floor. Bring your palms and arm back to the floor and stretch them. Now stretch out the legs and relax.