Matsyasana

Pronunciation: mot-see-AWS-ahna

Translation: In Sanskrit, matsya means fish. This pose is the Lord of the Fishes dedicated to Vishnu in his fish incarnation. He is the maintainer and source of the universe, and is said to have saved the universe by taking the guise of a fish and warning Manu, whom he carried Manu along his family and seven sages, to safety on his head. He also saved the Vedas (sacred texts) in a flood.

Many do this pose after Shoulder-

stand (Sarvangasana) to give the spine and opposite stretch and help the neck release. It opens the sternum and chest and is a backbend. It is such a panacea that it is called the destroyer of diseases! You can see that adding this pose to your practice could be very beneficial. In order to do the pose, you need to know how to do Padmasana (Lotus Pose) in the half or full variation. If you don’t know how to do Padmasana, do a version with your legs extended on the floor.

Technique:

Sit on the floor. Go into a comfortable Padmasana (full Lotus pose). If your hips are open enough, go into full Padmasana. Otherwise go into Ardha Padmasana. Lie down on the floor keeping your legs in the Lotus position. Next, exhale as you lift your chest up and neck up. Aim to have the crown of the head touching the floor. Hold your feet with your hands and pull yourself into a better deeper back arch. This will lift the chest more and allow the head to move toward the feet. If possible, only the crown of the head, the buttocks and the backs of the upper legs should be in contact with the floor.

Release the hands from your feet, bend your arms and clasp your elbows positioning the forearms on or near to the floor behind your head. Stay in this position for up to a minute while taking long slow deep breaths.

Keep your back arched and your weight on the crown of your head.

Rest the back of the head on the floor and slide the legs and/or the head until you are lying flat on your back.

Release legs from the lotus and relax for some breaths.

Repeat the pose with your legs in full or half lotus on the other side.

If you cannot yet arch the back in this pose, then do the pose in the full or half lotus while lying flat on your back with your arms fully extended behind you with your fingers pointing away from your head.

Beginner’s Tips: Warm up the legs in Padmasasana, rocking one leg at a time with the shin held in front of you. Then place in position. Don’t do Padmasana at all if you have tight hips or can’t do it. Just extend the legs in front of you on the floor. Make your quadriceps active like in Paschiamottanasana, lifting the kneecaps, if you do this variation. Keep your legs together.

If you want to make the pose even easier and more restorative, put a rolled up yoga mat or pranayama pillow under your shoulder-blades, in a side-wise orientation. Place your arms over your head if possible, in the position described.

If you have a slouched posture, lying over a mat, blanket roll, or pranayama pillow is a great thing to do. It will help your posture and also lift your spirits. A slouching posture is connected to a depressed outlook. Backbends are heart openers, and can make us feel vulnerable yet are uplifting and exhilarating.