Matsyasana

The name is derived from the Sanskrit words ‘matsya’ meaning fish and ‘asana’ meaning posture.

Instructions: Lie flat on your back in a comfortable posture with the legs outstretched and the arms by your side. Place the hands underneath the hips, palms facing down. Bring the elbows closer toward the waist and each other. Cross your legs such that your feet cross each other close to the groin area with your thighs and knees pressed against the floor or keep them straight as in image. Inhale deeply and lift your chest and head up from in between the shoulder blades and then keeping the chest elevated lower the head backward and allow the crown to touch the floor gently. Make sure the weight of the body while lifting is borne by the shoulders and the elbows and no pressure is put on the neck and the head. You can bring the hands forward from below the hips to clasp the feet (if the legs are crossed) or else leave them under the hips as per your comfort level. Hold the position for as long as you can breathing calmly. Now lift the head up and gently lower the chest and the head back to the lying positon and untangle your legs without a jerk. Repeat the asana 2-3 times.

Benefits:

• It tones and stimulates the pituitary, parathyroid and pineal glands.
• It gives the throat and the digestive organs a good massage and aids in digestion and elimination.
• It tones and strengthens the spine, chest and the shoulder region.
• It expands the chest and gives relief from respiratory disorders.
• It strengthens the muscles of the upper back, the shoulders and neck.
• It calms the mind and provides relief from anxiety and stress.
• It is a good treatment for menstrual disorders.

Caution:

• It should be avoided by people suffering from lower back and neck injuries.