MATSYASANA

The fish is the stretch that counters the Plough, and so follows them in Yoga session. The name of the posture derives from the fact that if you adopt the position in water, you will float quite easily. The Asana does wonders for your respiratory systems; when you assume this position, your chest is stretched open and your bronchial tubes are widened to promote easier breathing. In time your ribcage will expand, and this will also encourage you to breathe more deeply. By lifting your chest and tucking your arms underneath your body, you will combat postural defects such as rounded shoulders and the cervical region of your spine, thus releasing pressure on your nerves. Try to hold the pose for half of the time that you spent in the Shoulderstand, in order to equalize the stretching effects on your spine and muscles.

Poses:-

1.Lie on your back on the floor with your knees bent, feet on the floor. Inhale, lift your pelvis slightly off the floor, and slide your hands, palms down, below your buttocks. Then rest your buttocks on the backs of your hands (and don’t lift them off your hands as you perform this pose). Be sure to tuck your forearms and elbows up close to the sides of your torso.

2.Inhale and press your forearms and elbows firmly against the floor. Next press your scapulas into your back and, with an inhale, lift your upper torso and head away from the floor. Then release your head back onto the floor. Depending on how high you arch your back and lift your chest, either the back of your head or its crown will rest on the floor. There should be a minimal amount of weight on your head to avoid crunching your neck. 

3.You can keep your knees bent or straighten your legs out onto the floor. If you do the latter, keep your thighs active, and press out through the heels.

4. Breathe in and raise the head, shoulders, upper arms and body up the floor. Keep the buttocks and the legs on the floor.
Push the front of the body forwards and up towards the ceiling opening and expanding the front of the chest.

5. Breathe out push the elbows down into the floor, curve the body back and lower the top of the head onto the floor. Arching back and raising the front of the chest further up.

6. Push the heels away from the body stretching them out.

7. For more of an advanced version release the arms and hands from the below the body and bring hands folded in Namaste or the prayer position at the front of the chest.

8. Hold this posture for a while arching the back and breathe normally.

9. Bring arms down by the sides. Breathe out push the palms down on the floor, taking care that you not stretch or strain the neck. Relax the back on the floor lowering the top to the bottom of the spine.

10.Relax the arms by the sides, palms facing towards the ceiling. Now relax the whole of the back of the body on the floor.

11.Stay for 15 to 30 seconds, breathing smoothly. With an exhalation lower your torso and head to the floor. Draw your thighs up into your belly and squeeze.

Benefits of Matsyasana :-


This asana stimulates the thyroid and para-thyroid glands.
Eases the upper body congestions.
Tones up the heart muscles.
Opens and expands the chest.
Helps in various respiratory problems.
Relieves tension in your neck, throat, and shoulders
Stretches and tones the front of your neck and your abdominals.
Stretches and stimulates the organs of your belly and throat.
Strengthens your upper back and the back of your neck.

Precautions:-


Uncontrolled High Blood Pressure,Glaucoma.
Low Back Problems - keep your knees bent, flat on the floor, or use a bolster across your spine to have a more passive version of the pose .
Neck problems - use a block, bolster, or blanket to bring the floor closer to your head. 
Low Blood Pressure - Strongly use your arms on the floor to control your exit from the pose, taking a deep inhale as you exit, and lie quietly before moving to the next pose to avoid dizziness.
Eases the tensions in the neck.