Matsyasana

Western Physiology

Matsyasana has a therapeutic effect on physical health.

• Matsyasana improves mental health:
  • This pose, in tandem with others, has therapeutic benefits for anxiety (Gupta et al., 2006; Mullur et al., 2014).
  • This pose, in tandem with others, improves the symptoms of mild-to-moderate depression (Prathikanti et al., 2017).

• Matsyasana stretches and strengthens the muscles:
  • This posture helps stretch and stimulate the abdominal muscles and reduces intra-abdominal pressure, thus having a curative effect on patients with inguinal hernia (Alagesan et al., 2012).
  • It increases the elasticity of the pelvis joints.
  • It helps stretch and improve the neck and upper back muscles.

• Matsyasana benefits the respiratory function:
  • In the pose, the spine and chest are fully expanded. Hence, it helps to make breathing complete. (Morse, 2007).
  • This pose, in tandem with others, improves lung function, particularly forced expiratory volume (FEV1) and peak expiratory flow rate (PEFR) (Raub, 2002).

• Other therapeutic effects of Matsyasana include but are not limited to:
  • It benefits the thyroid gland as it stretches the neck fully.
  • This pose, in tandem with others, helps improve diastolic blood pressure (Cowen & Adams, 2005).
  • It also helps relieve inflammation and bleeding from piles or hemorrhoids.
  • It helps in stretching and stimulating the organs of the abdomen.
  • It helps in improving posture.
  • This pose, in tandem with others, may reduce the risk of cardiovascular disease (Ramos-Jiménez, 2011).
  • This pose helps relieve menstrual pain (Aggarwal et al., 2020; Rakhshaee, 2011).
  • This pose is beneficial for patients with hypothyroidism as it helps reduce depression and Thyroid-Stimulating Hormone (TSH) (Rani et al., 2021).

Yogic Physiology

• According to traditional texts, this asana destroys all diseases.
• It is excellent for the flow of udana vayu, the vata or vayu from heart to head.
• It will affect Hridaya Marma point and the Heart Chakra, Anahata.
• It will affect the many marma points of the neck and Throat Chakra, Vishuddhi.

Contradictions and Cautions

• People suffering from high or low blood pressure should avoid this pose.
• It should not be done by individuals who suffer from migraines and insomnia.
• People having severe lower-back or neck injuries should also avoid this pose.

Preparatory Asanas

While Sarvangasana is not exactly a preparatory pose, Matsyasana is often used as a counter posture after a shoulder stand. Other preparations for this pose may include:

• Baddha Konasana
• Bhujangasana
• Dhanurasana
• Salabhasana
• Setu Bandha Sarvangasana
• Supta Virasana
• Urdhva Mukha Svanasana
• Virasana

Follow up Asanas

• Gomukhasana
• Setu Bandha Sarvangasana
• Supta Virasana
• Ustrasana
• Virasana

Tips for Beginners

Beginners sometimes tense their necks in this pose. If you feel discomfort in your neck or throat, lower your chest slightly toward the floor, or put a thickly folded blanket under the back of your head or even a cushion.

Variations

As mentioned above, this pose is usually performed with the feet in Padmasana, a position that is beyond the capacity of even many experienced students. Here’s a challenging variation of the pose described above. Perform the posture with the legs straightened on the floor, as described in step 3 above. Then, with an exhalation, lift the legs off the floor at an angle of 45-degrees relative to the floor. Hold for 15-30 seconds, pressing actively through the heels. Finally, lower the legs to the floor with an exhalation, and lay the torso and head on the floor.

Modifications and Props

The back-bending positions in Matsyasana can be difficult for beginning students. If this is the case, perform the pose with your back supported on a thickly rolled blanket. Be sure your head rests comfortably on the floor, and your throat is soft.

Deepen the Asana

To increase the challenge in this pose, slide your hands out from underneath your buttocks and bring them into Anjali Mudra (Salutation Seal) with arms outstretched and fingertips pointing toward the ceiling.