1. The Destroyer of Disease
Matsyasana, or the yoga fish pose, is known in traditional yoga texts as the destroyer of disease, and for good reason as it relieves back, shoulder and neck pain, improves posture, relieves constipation, eases fatigue and respiratory difficulties, calms anxiety and helps to relieve the pain of menstruation. Additionally, the fish pose is a dynamic stretch, working deep into the intercostal muscles between the ribs, the front of the neck and abdomen as well and the hip flexors, or psoas muscles.
2. A Word to the Wise
Just as yoga poses have their own personal lists of benefits, many have a few risk factors as well. Unfortunately, the fish pose is not recommended for people who have blood pressure problems, whether high or low, migraines or insomnia. Additionally, if you have suffered serious low back or neck injuries, this pose should be performed only under the supervision of a qualified instructor and with props to help support delicate areas.
3. Beginner Basics
The advanced fish pose is a challenge even for experienced yogis, therefore this beginner pose is far more common. Begin by sitting on your mat with spine straight, legs extended and toes pulling up. Roll your buttocks up one at a time, placing your hands palm down on your outer thighs. Inhale deeply, lengthening through the spine and then exhale as you lean back and lift your chin. Bend your elbows, coming to rest on your forearms and then lift your chest and tilt your pelvis forward as far as possible. Remember that the ultimate goal is to be able to place the top of your head flat on the mat; however, do not force the pose as you must gain plenty of flexibility before this is possible. Hold for five deep breaths and then exhale as you lower your chest, lift your head and push into your hands to come to sitting.
4. The Full Fish
If you feel ready to move into the advanced pose, release your hands from under your body, moving your hands and forearms a few inches further down your body and rest the top of your head on the mat. Your legs, buttocks, head and forearms are the only parts of your body touching the floor.
5. A Helping Hand
This can be a very challenging pose; however, you care reduce a bit of stress on your body as you gain strength and flexibility by supporting your back with a rolled blanket or large yoga block. Additionally, you might try bending your knees and placing your feet flat on the floor, helping you to relax and stretch your upper body.
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