Physical Education · Ch 3 — Yoga as Preventive Measure for Lifestyle Disease
Matsyasana
Matsyasana
Matsya means fish, so Matsyasana is the fish pose — in the final position the arched body is said to resemble a fish. The ancient texts hold that it restores spinal strength and overall body balance, improving both physical and emotional well-being. It is a reclining back-bend, and for obesity it is prescribed because the full opening of the chest and the stretch across the abdomen improve breathing and stimulate the abdominal organs.
Drawn by us to help you understand the concept clearly, and verified to make sure it's accurate. For exams, practice from your textbook's own diagram.
Side view of the fish pose: the person reclines on the back with the upper back arched so the chest lifts and opens, the crown of the head rests lightly on the floor behind, the legs are folded, and the f …
Procedure
- Begin by lying down in Savasana (corpse pose). Stretch the arms and legs out, relax the body and take a few deep breaths.
- Place the palms under the hips, facing the ground, and bring the elbows closer together, placing them close to the waist.
- Cross the legs so that the feet cross each other at the middle, with the thighs and knees flat on the floor.
- Breathe in and lift the chest up so that the head is also lifted and the crown of the head touches the floor.
- Make sure the body's weight rests on the elbows and not on the head. As the chest lifts, lightly press the shoulder blades together.
- Hold the position only as long as it is comfortable, breathing normally.
- To release, gently raise the head, lower the chest and head to the floor and bring the hands back along the sides of the body.
- Let the head come to complete rest with the lower spine close to the floor, relax in Savasana and take a few breaths.
Breath awareness: as you exhale, throw the chest out and bring the head deeper down; inhale slowly to bring the head up and release the head and shoulders; relax the body on the exhalation.
Never turn the head to the side while in Matsyasana — the neck is in a vulnerable position. Keep the face pointing straight up, and come out of the pose at once if you feel any sharp pain in the neck.
Benefits
For obesity, Matsyasana improves breathing, posture and glandular and emotional balance:
- Opens and stretches the neck muscles and shoulders.
- Helps open the chest and corrects rounded shoulders.
- Gives relief from respiratory disorders by encouraging deep breathing — valuable when abdominal fat has been restricting chest expansion. …