Sitting for long hours at the computer desk or driving a vehicle for long hours can cause strain in the cervical and thoracic spine and congestion in the chest. Matsyasana or fish posture corrects misalignments in the spine, especially the neck, enhances lung capacity and metabolism.
Cautions: Avoid practice when you have migraine, vertigo, high or low blood pressure, neck or spine injury.
Benefits: Relieves neck pain and back pain, improves lung capacity and relieves respiratory and thyroid problems.
1. Lie on your back with legs straight and feet together. Tuck your hands under your hips with your palms facing downwards. Press your forearms, elbows and palms firmly on the floor, inhale and slowly lift your upper torso and head off the floor. Expand your chest and rest the crown of your head on the floor. Balance the body weight on your hips and elbows and do not press weight on your head. Stay steady for 10 to 30 seconds with even breathing. To come out of the asana, gently lift your head and rest your head, neck and back on the floor. Release your hands and roll your head from one side to the other.
2. Sit in Padmasana and with the support of your hands recline backwards. Press the forearms and elbows on the floor, raise and expand your chest and rest the crown of your head gently on the floor. Stay steady for 30 seconds and breathe evenly. Bring your head to neutral position, straighten your legs and relax.
Matsyasana is considered as a counter pose for Sarvangasana as it relieves the strain on the neck muscles caused due to Sarvangasana.
Beginners can learn this asana from a competent yoga teacher to avoid strain. Matsyasana stimulates the brain, takes the stress out of your face and refreshes you