Matsya means fish. Unlike other asanas which are named after the resemblance of the body to a particular creature during the final position of the asana, the body does not resemble a fish during this asana. The asana is suggestive of the quality of floating like a fish - a state that`s induced by assuming this posture. One would be able to float on water while in this asana. The term matsyasana conveys that while in water, one would be as comfortable as a fish if he / she is in this asana.

Steps for Matsyasana:

Sit in Padmasana and slowly take the help of your elbows to lie down on your back. Then slowly lie on your back completely.

Now with the help of elbows or palms bend your head backward and place middle of the head on the ground.

Catch hold of the toes with your index fingers and place the elbows on the ground.

While returning to original position, release the toes and taking the help of your hands straighten your head.

Now taking the help of elbow sit in Padmasana.

Benefits of Matsyasana

Stretches the deep hip flexors (psoas) and the muscles (intercostals) between the ribs.

Stretches and stimulates the muscles of the belly and front of the neck.

Stretches and stimulates the organs of the belly and throat.

Strengthens the muscles of the upper back and back of the neck.

Improves posture.

Jalandhara Bandha in Sarvangasana pressurizes the thyroids and pituitary glands but in Matsya Bandha these glands are stretched. These opposite processes help improve the circulation in these glands assuring healthy functioning.

Also the thigh & abdomen muscles are stretched systematically.

Precautions during Matsyasana

Do not bend your neck backward with a jerk.

The weight over the head should be taken out slowly.

The support of the hands should be removed only when the head is completely ready to bear the weight.

While releasing the position, one should avoid jerks and speedy movements.

Maintain the asana until it is bearable and pleasant. Do not over strain yourself.

Do not move or pull or turn the neck while you are in the position.

Do not remove the support of the elbows to neck.

The asana is not recommended in the case of high or low Blood pressure, migraine, insomnia and serious lower-back or neck injury.

Beginners Tip : Beginners sometimes strain their neck in this pose. If you feel any discomfort in your neck or throat, either lower your chest slightly toward the floor, or put a thickly folded blanket under the back of your head.