| Posture |
In
this asana posture the shape of the body appears similar to
fish in the water. Such a statement is bold as the fact is we
don't recognize the posture as fish but one can float on the
water without any movement in this asana. |
| Pre
position |
Supine
Position. |
| Procedure |
- Spread
the legs one foot apart.
-
Fold the left leg in the knee and place it on the right
thigh.
-
Fold the right leg in the knee and place it on left thigh.
-
Now with the help of the elbows raise the head, curve the
back backwards and place the top of the head on the floor,
making the arch of the back.
-
Hold the toes of the feet with hands and continue normal
breathing.
|
| Position |
In this asana, the thighs and knees are completely placed on
the ground. As the back is stretched in curve and head on floor,
lot of weight is shifted to the head and throat is stretched. |
| Releasing |
- Release
the toes of the feet and support the shoulders with the
elbows.
- Slowly
reducing the weight on the head, straighten the neck and
bring the shoulders on the floor.
- Straighten
the right leg.
-
Straighten the left leg.
-
Bring back both the legs to normal position and take supine
position.
|
| Duration |
This
asana is complementary to Sarvangasana and Halasana, so should
be maintained for one tenth of the period of the Sarvangasana
or Halasana. |
| Internal
Effects |
Jalandhar
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. |
| Precaution |
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. Also while releasing the position,
one should avoid jerks and speedy movements. Maintain the asana
until it is bearable and pleasant. |
| Do’s
& Don’ts |
Do’s
-
Lift the head with the support of hands, elbows.
- Try to rest the crown of the head on the ground.
- While taking, releasing & maintaining the position, support
the head and neck very carefully.
- Try to keep soft cushion under the head.
Simple
variations –
- One can keep the legs straight
- The legs can be folded in swastikasana or samasana or a
simple cross legged position.
- For taking the position, one can go on the elbows from sitting
position and while resting on the elbows, try resting your
crown on the floor.
Advanced
variation –
- Legs are in padmasana (lotus pose), try holding toes with
hands without elbows resting on the ground.
Don’ts
- 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.
|
