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The combination of Padmasana at one end and an arched back and tilted head at the other is powerful, and can keep you peacefully afloat during the winter months
Classic Matsyasana is the combination of Padmasana at one end, coupled with an arched back and tilted head at the other. (Pexel)
Winters are here and most of us have begun experiencing discomfort of some sort. It could be constipation because of slowed metabolism, musculoskeletal aches and pains, or respiratory issues because of the colder, drier air that causes inflammation in the airways and sinuses. Menstrual problems also often worsen in the colder months.
Winters are also the time to try difficult and rigorous Yoga poses, because the body needs more warmth and greater circulation. Matsyasana or the Fish Pose is one such practice.
AN EXCELLENT POSE, MATSYASANA
Classic Matsyasana is the combination of Padmasana at one end, coupled with an arched back and tilted head at the other. This combination has the power to remove many diseases. First, it can remove constipation and help move matter along the digestive tract into the rectum. Second, the deep breathing enabled by the expanded chest and arched back helps in respiratory diseases like asthma and bronchitis.
According to yogi Swami Sivananda of Divine Life Society, the speciality of this asana is this: the apex of the lungs that are located just behind and above the clavicular bone (the collar bone) receive proper air and sufficient supply of pure oxygen. Also, the nerves and brain are nourished with a good quantity of blood.
That’s not all. Yogi and spiritual master Satguru Sivananda Murty has stated that this pose ensures regular menstrual periods and must be undertaken for efficient functioning of all reproductive organs. It strengthens the uterus and also goes a long way in maintaining health even after hysterectomy.
Growth and hormonal balance are synonymous with the Fish pose. This happens via stretching of the neck and spine that helps stimulate the endocrine glands — pituitary, thyroid, adrenal, pineal, etc. It is these glands that aid in the functioning of body systems. Finally, the stretch to the spinal column can actually help increase height even after the onset of early adulthood, according to Sivananda Murty.
While Classic Matsyasana has all these major benefits, getting there takes practice. To begin with, simple variations of the pose can be practised regularly. Remember to learn this pose under the guidance of a Yoga teacher first.
CLASSIC MATSYASANA, THE FULL FISH POSE
• Lie on the back, and with the help of your hands, place the right foot on the left thigh, and the left foot on the right thigh, as in Padmasana.
• Place the palms on either side of the head with fingers pointing towards the shoulders.
• Inhaling and taking the weight on the palms, lift the back and neck and tilt the head.
• Stretch the cervical spine backwards and make the crown of the head rest on the ground firmly.
• Once the position is ‘locked’, exhale and bring the hands down to clasp the big toes. The elbows must rest on the ground.
• Ensure that your head is only touching the floor and that the weight of the body is borne by the elbows.
• On the other side, the buttocks must rest firmly on the ground
• The back automatically comes into an arched or bridge position. The neck gets a good twist.
• Maintain for 10-15 seconds in the initial days, and gradually increase the time.
SIMPLER VARIATIONS
Yogendra Matsyasana
• Spread a mat and sit with your legs stretched out.
• Slowly move into Padmasana or the Lotus pose (in the initial days, you could sit in Sukhasana the Easy pose) by folding the legs at the knee-joints and placing the feet on the opposite thighs, with soles turned upward.
• Reclining backwards with the support of the elbows and arms, lie flat on the back. Ensure that the lower body remains locked in Padmasana (or Sukhasana).
• Move the arms under the head, bend them at the elbows and clasp the opposite elbows. Let the head rest on the crossed forearms.
• Breathing slowly and normally, stay in this position for 1-2 minutes. Slowly increase the time to ten minutes.
According to Yoga guru Sitadevi Yogendra, practising the simple version of the Asana is “sufficiently helpful” for promoting health of the reproductive organs. This happens because of the internal massage that comes from deep pressure and stretching of trunk and the organs in the pelvis. Further, she explains that in this pose, by checking free circulation of blood to the extremities, the trunk gets an increased blood supply. The internal massage also contributes to the health of various endocrine glands.
Sulabha Matsyasana
This easier version is done with legs stretched out. It still allows easier breathing and unrestricted airflow, which brings extra oxygen into the lungs. It greatly improves digestion and reduces constipation. Research has also shown the usefulness of this pose as therapy for chronic musculoskeletal pain.
• On a Yoga mat, lie down flat with legs fully stretched out.
• Lift the pelvis slightly and bring your palms under the buttocks.
• Tip the head backwards slightly.
• Lift the back and chest to arch until the crown of the head rests on the floor. You could keep your hands near the head for support, fingers pointing towards the shoulders. Hold for 10-15 seconds.
• Slowly ease the upper body on the floor and relax.
Avoid practising this posture during the first three days of menstruation and the last three months of pregnancy. Also avoid this pose in case of spinal, thoracic or abdominal surgeries, and cardiac issues.
(Note: This article is meant for information only. Yoga poses are to be practiced in a certain order and not as standalone exercises. First learn Asanas from an experienced Yoga teacher or an established Yoga school. Always consult your primary health physician before undertaking any new exercise regimen.)
The author is a journalist, cancer survivor and certified yoga teacher. She can be reached at swatikamal@gmail.com.
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