Before we dive into the world of Yoga unlocking the secrets of Matsyasana or Fish Pose, let us know something about Gheranda Samhita. In the ancient yoga scriptures, the Gheranda Samhita has long been revered as a seminal text on the art and science of yoga. Written in the late 17th century, it forms one of the three classic texts of Hatha Yoga, the other two being the Hatha Yoga Pradipika and the Shiva Samhita.
This comprehensive treatise in Yoga is attributed to the sage Gheranda, written based on a dialogue between Gheranda and Chanda. Sage Gheranda is said to have received the teachings directly from the deity Shiva. This text covers a comprehensive range of yogic practices, including asanas (physical postures), mudras (hand gestures), bandhas (energy locks), and more. It is renowned for its in-depth exploration of the subtle energies and esoteric aspects of yoga, making it a valuable resource for both beginners and seasoned practitioners alike.
Matsyasana, or the Fish Pose, is a back-bending asana that finds its roots in the Gheranda Samhita. ‘Matsaya’ is a word in Sanskrit that means Fish; and ‘Asana’ means pose. Hence, this is also known as Fish Pose.
In this posture, the practitioner reclines on the back, with the head, neck, and upper back lifted off the ground, creating a gentle backbend. The arms are either extended behind the head, palms on the floor or can be placed under the hips, supporting the torso. You can keep the legs straight and together, or bend the knees with the soles of the feet resting on the floor.
Matsyasana, or the Fish Pose, offers an array of benefits for the body, mind, and spirit. Here are some of the key reasons why this asana is a valuable addition to your yoga practice:
Backbend Benefits: Matsyasana is a gentle backbend that helps to open up the chest, shoulders, and front of the body. This can alleviate tension and improve posture, while also stimulating the thyroid gland and promoting a sense of vitality.
Improves Breathing Capacity: The positioning of the body in Matsyasana can help to expand the rib cage and improve breathing capacity, making it beneficial for those with Asthma or Bronchitis or those seeking to deepen their breath.
Stress Relief: The calming and restorative nature of Matsyasana can help to reduce stress and promote relaxation, making it a valuable tool for managing anxiety and promoting overall well-being.
Spiritual Awakening: In the Gheranda Samhita, Matsyasana is associated with the activation of the Vishuddha Chakra, the energy centre located in the throat. This can facilitate a deeper connection to one's authentic voice and self-expression.
Steps to Practice Matsyasana
Check out the steps to do Matsyasana and practice it regularly for maximum benefits.
1. Sit in Padmasana or Lotus Pose and take long and deep breaths.
2. Bend the body back slowly, taking care to rest the right forearm and elbow on the ground. Apply the same motion with your left arm.
3. With the help of your forearms and elbows, steadily lower your body till the top of your head touches the ground.
4. As much as you are able, arch your back (without straining). With your hands, grasp your feet.
5. Make sure your head is in a comfortable position; rest it on the ground without applying any weight.
6. Shut your eyes and unwind physically. Breathe slowly and deeply. For a few seconds, hold the last position.
7. To get to the normal position, exhale and reverse the steps one step at a time. Spend a few moments in Padmasana relaxing.
8. Alternate the legs' positions in the lotus pose to practice with the opposite side.
Initially, the Yoga leaner should devote 30 seconds to two minutes. However, with practice, one can extend the duration to four to five minutes.
Follow-up Poses
After practising Matsyasana, you may want to explore the following asanas to deepen the experience:
Supta Baddha Konasana (Reclined Bound Angle Pose): This hip-opening pose can help to further release tension in the lower back and hips.
Savasana (Corpse Pose): End your practice with this deeply restorative pose, allowing your body and mind to fully integrate the benefits of Matsyasana.
Although this asana is safe and accessible, one should follow these precautions to gain maximum benefits without any injuries.
Avoid this pose if you have any neck or back injuries or conditions, as the backbend may exacerbate the issue.
Individuals with high blood pressure or glaucoma should exercise caution and consult with a healthcare professional before practising Matsyasana.
If you experience any pain or discomfort in the pose, gently come out of it and seek guidance from a qualified yoga instructor.
To accommodate individual needs and preferences, there are several variations of Matsyasana that you can explore:
Hands Behind Head:
As mentioned earlier, you can place your hands behind your head, with your palms on the floor to support the backbend.
Hands Under Hips:
Alternatively, you can place your hands under your hips, supporting your torso and allowing for a more passive backbend.
Bent Knees:
If you find the straight-leg version challenging, you can bend your knees, placing the soles of your feet on the floor which reduces the intensity of the backbend.
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Matsyasana, with its gentle backbend and positive impact on the respiratory system, has been shown to offer a range of clinical benefits:
Improved Respiratory Function: The pose can help increase lung capacity and improve overall respiratory health, making it beneficial for those with conditions like asthma or COPD.
Reduced Stress and Anxiety: The calming and restorative nature of Matsyasana can help alleviate symptoms of stress and anxiety, promoting better emotional well-being.
Enhanced Digestion: By stimulating the abdominal organs, Matsyasana can help improve digestion and alleviate issues like constipation.
Thyroid Support: The gentle backbend in Matsyasana can help stimulate the thyroid gland, potentially benefiting those with thyroid imbalances.
Boost Reproductive Organs Function: Practicing Fish Pose regularly enhances sperm and ova production, alleviating any functional abnormality in the reproductive glands. Women can experience alleviation of menstrual pain and reproductive disorders.
At Pokhara Yoga School, we are dedicated to sharing the rich wisdom and traditions of yoga, including the profound insights found in yogic scriptures. Our experienced instructors are well-versed in the art of teaching Matsyasana and other classic yoga asanas, ensuring that you receive personalized guidance and support to deepen your practice.
Whether you're a beginner exploring the world of yoga or an experienced practitioner seeking to expand your knowledge, we provide a nurturing environment where you can embark on your journey of self-discovery and become a certified Yoga teacher. Contact us today to learn more about our yoga teacher training programs and Yoga Retreats that will enrich your life and knowledge about Yoga.