Introduction: 

Yoga has been around for ages. It is only in recent years that interest in it has been renewed. The ease of exercise that Yoga offers is the reason for this new-found interest is not only because of the holistic benefits of Yoga alone,    

Practising yoga does not require heavy expensive equipment nor does it require a specialized space (like a gym). It can be done at home, in comfortable clothes, with only a mat. What makes yoga even more attractive is the adaptability that it offers to a beginner. Practically, any yoga pose can be modified to suit a beginner. 

Matsyasana is one such interesting yoga asana that can be done in the comfort of your home, with only a yoga mat. 

What is Matsyasana?  

Matsyasana is a popular yogic asana. In the word ‘Matsyasana’, Matsya means Fish in Sanskrit. It is named so, since the final posture that the body assumes in this asana resembles a fish. Hence Matsyasana is also called as Fish pose.¹ 

How to do it? 

Yoga asanas, when done properly using the proper techniques in a systematic matter, not only help in obtaining the maximum health benefit but also helps in reducing the incidence of any injury. 

The steps to do Matsyasana are as follows: 

• Sit in a comfortable position like Padmasana (also called as Lotus pose, it is a simple cross-legged sitting posture where each foot is kept on the opposite thigh). 
• Maintaining the cross-legged posture, carefully bend backwards and lie flat down on your back fully. 
• Now raise your upper back only, supporting yourself with your elbows and palms, stretching your neck backwards to place the top of your head on the ground. 
• Now, with your right hand, grasp the left foot and then grasp the left foot with your right hand, keeping the elbows on the floor. 
• The outer side of your calves, knees and thighs should be touching the ground. Your back should be bent backwards in such a way that only the top of the head and outer side of the lower limbs touches the ground.¹ 
• This is the final pose. Hold it for 10-15 seconds or for as long as you are comfortable.² 
• While releasing the pose, first let go of the toes, keep your palms on the ground and use them as a support to straighten your head. Then come up slowly. 
• Relax completely after this. You may lie down in Savasana to relax your whole body.¹ 

Also Read: Benefits of Pawanamuktasana (Gas Release Yoga Pose) and How to Do it By Dr. Ankit Sankhe

Do You Know? 

I have observed that practising Matsyasana might help in coping with stress and anxiety. This yoga pose involves deep breathing and gentle stretching, which can have a calming effect on the mind and body. It is believed that the stretching of the chest and opening of the heart area in Matsyasana stimulates the relaxation response and helps to release tension, promoting a sense of peace and relaxation.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Matsyasana has an interesting story attached to it, which makes for an enjoyable read. 

• As per the Hindu mythological stories, Matsya (Sanskrit for Fish) is actually reincarnated Lord Vishnu. The story goes that once the entire Earth was supposed to be washed away by a massive flood, as Earth had become corrupt. It was then that, Lord Vishnu took rebirth in the form of a Fish (Matsya) and helped in moving all the scholars and saints to a safe place. Lord Vishnu also made sure that the intelligence and wisdom of these saints and scholars remained intact. That’s why the Hindus believe that Lord Vishnu to be a preserver or saviour of the universe. Just like how Matsya helped maintain the balance between Earth and Water, practising Matsyasana helps bring a sense of concentration and toughness to a person who feels out of balance.³ 
• It is said that if the Fish pose is done in water, the body will float easily, like that of a fish!⁴ 

Also Read: Benefits of Balasana (Child’s Pose) and How to Do it By Dr. Ankit Sankhe

Benefits of Matsyasana: 

The potential benefits of Matsyasana are as follows: 

1. Benefits of Matsyasana for Diabetes:  

Based on what I have observed over the years, practising Matsyasana can bring about various physical benefits for your body. This yoga pose involves stretching and opening the rib cage, hips, and abdominal cavity, which might lead to increased flexibility and improved range of motion.

Dr. Rajeev Singh, BAMS

Diabetes is a complex condition mainly presenting as excess glucose in the blood and urine, as the hormone insulin, needed to metabolize sugar is deficient. It needs to be managed with an integrative treatment approach using exercise, medicines and diet. An inverted pose like Matsyasana may help stimulate the pancreas helping in insulin release and eventually in controlling the rising blood and urinary sugar levels. It may also help improve the blood circulation to the pancreas.² 

2. Benefits of Matsyasana for Gynaecomastia:  

Gynaecomastia is the medical term for unusual development of one or both breasts in males. Though commonly seen in men who are overweight at puberty, it can also occur in older overweight men. It can be caused due to hormonal changes or intake of medicines containing estrogen (the female hormone). Matsyasana may help in reducing the amount of fat in the chest region which may make it appear leaner. It may also help reduce cholesterol deposits in the chest region and overall weight loss.⁵ 

3. Benefits of Matsyasana for Primary dysmenorrhoea:  

Dysmenorrhoea means painful periods without any underlying pathological cause. Primary dysmenorrhoea or menstrual cramps begin when the periods start with the pain usually occurring in the lower abdomen and radiating to the upper part of the thighs and the lower back. It may also be associated with loose motions, nausea, headache and stress. Practising Matsyasana regularly may improve the flexibility and strength of the back and the pelvic muscle floor, thus benefitting in the management of primary dysmenorrhoea.⁶ 

4. Benefits of Matsyasana for Obesity:  

Obesity means having excess body fat and is not limited to being overweight. The incidence of obesity is rising rapidly due to incorrect dietary habits and lack of exercise. Matsyasana is a pose that may help combat obesity. Practising Matsyasana regularly may help reduce fat deposits in the thighs and belly as it involves stretching of the abdominal and inner thigh muscles.⁷ 

5. Other benefits of Matsyasana: 

• It may help expand the chest muscles and may be beneficial in respiratory diseases¹. It may especially be helpful in asthma.⁸ 
• Practising Matsyasana may help relax the upper back muscles, thus making the spine strong. 
• It may be beneficial for back and knee pain as it helps stretch the back and knee. 
• It might help in massaging the abdominal organs and may provide relief from constipation. 
• It helps in stretching the entire pelvic region and thus, may help prevent and treat different types of sexual dysfunctions in women. It might also be beneficial for women suffering from uterine ailment. 
• It may be useful in the treatment of throat ailments.¹ 

Though practising yoga is beneficial for the mind as well the soul, it should not be resorted to as the sole treatment option for any medical condition. If you are suffering from any health issues, you must consult a qualified medical practitioner who can assess, examine and treat you appropriately. Also, it is necessary to practice any form of Yoga under the guidance of a trained yoga expert to prevent any sort of injuries. 

Also Read: Benefits of Savasana (Corpse Pose) and How to Do it By Dr. Ankit Sankhe

Risks of Exercise 

There are some risks related to practising Matsyasana and one must take adequate precautions in certain situations: 

• People who are having peptic ulcers (ulcerations in the lining of the stomach intestine or food pipe) must avoid this pose until their doctor advises them. 
• Those who have hernia (extrusion of an internal organ through a weak spot in the muscles or body tissues) must not practice Matsyasana without expert advice. 
• Those having any serious spine issues must avoid practising this asana.¹ 
• Patients suffering high blood pressure should not practise this asana. Those who had high blood pressure in the past or if their blood pressure is well controlled by medications may practise this pose if their doctor advises it to be safe.² 

Under the supervision of a qualified and experienced yoga teacher, who can understand your risk factors, you may practise Matsyasana with the necessary precautions. 

Also Read: Yoga Asanas for Hair Growth: A Comprehensive Research-Based Guide

Conclusion  

Matsyasana or fish pose is an asana having many benefits for the pelvic region, excess body fat, spine, respiratory organs, painful periods and pancreas. It is also said to bring about a sense of harmony and balance in those who feel out of balance. To avail maximum health benefit of this asana, it is advisable to practise it under the guidance of a trained Yoga teacher who can assess and advise you regarding the proper technique of practising without any injuries. 

Also Read: Benefits of Ardha Matsyendrasana (Half Fish Pose) and How to Do it By Dr. Himani Bisht

Frequently Asked Questions 

References: 

1. Yoga Postures | International Day of Yoga | MEA [Internet]. Ministry of External Affairs, Government of India. 2022 [cited 6 September 2022]. Available from: https://mea.gov.in/yoga-postures-16.htm 

2. Nayak N, Shankar K. Yoga: a therapeutic approach. Physical Medicine and Rehabilitation Clinics of North America [Internet]. 2004 [cited 6 September 2022];15(4):783-798. Available from: https://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.564.4642&rep=rep1&type=pdf 

3. How to Do the Matsyasana Yoga (Fish pose), Its Meaning & Health Benefits [Internet]. Caleidoscope | Indian Culture, Heritage. 2022 [cited 6 September 2022]. Available from: https://www.caleidoscope.in/art-culture/matsyasana-meaning-health-benefits 

4.  Fish Pose | Matsyasana | Benefits | Video | Steps | How to do Matsyasana [Internet]. Art Of Living (Global). 2022 [cited 6 September 2022]. Available from: https://www.artofliving.org/yoga/yoga-poses/fish-pose. 

5. Pratap Gaur D. YOGA: A COUNTER TOOL FOR GYNECOMASTIA (MAN BOOBS). International Journal of Economic Perspectives, [Internet]. 2020 [cited 6 September 2022];14(7):1. Available from: https://ijeponline.org/index.php/journal/article/view/167/183 

6. Sudhakar S, S V, Padmanabhan K, Aravind S, Praveen Kumar C, Monika S. Efficacy of Yoga Asana and Gym Ball Exercises in the management of primary dysmenorrhea: A single-blind, two group, pretest-posttest, randomized controlled trial. CHRISMED Journal of Health and Research [Internet]. 2018 [cited 6 September 2022];5(2):118. Available from: https://www.cjhr.org/article.asp?issn=2348-3334;year=2018;volume=5;issue=2;spage=118;epage=122;aulast=S 

7. Umate K, Tikale S, Dhande N, Hande M, Karde D. Conceptual Understanding of Ahar and Yoga in the Management of Obesity [Internet]. 2022 [cited 6 September 2022]. Available from: https://www.researchgate.net/profile/Krutika-Umate/publication/347425751_Conceptual_Understanding_of_Ahar_and_Yoga_in_the_Management_of_Obesity/links/6136e61f38818c2eaf884755/Conceptual-Understanding-of-Ahar-and-Yoga-in-the-Management-of-Obesity.pdf 

8. Srivastava R, Prasad R. Management of Respiratory System Disorders through Yoga. [Internet]. 2019 [cited 6 September 2022];. Available from: https://www.researchgate.net/profile/Rajendra-Prasad-31/publication/335795911_Management_of_Respiratory_System_Disorders_through_Yoga/links/5d7baf2f92851c87c387b09d/Management-of-Respiratory-System-Disorders-through-Yoga.pdf 

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