Matsyasana (Fish Pose)
Matsa = a fish. Matsya = related to or coming from a fish.
If you are unable to do full Padmasana (Lotus Pose), the pose can be done with the legs bound together with a belt in Ardha Padmasana (Half Lotus Pose) or Sukhasana (Comfortable Pose).
Organizing the Pose
- Sit in Padmasana (Lotus Pose).
- Exhale and lie back on the floor. If the hips are tight and the legs pop up, support them with a bolster or blankets.
- Hold onto the feet, arch the back to lift up to the top of the head and tuck the elbows underneath you.
- Hold the pose for 20 to 60 seconds.
- Alternatively, keep hold of the feet with the back flat on the floor, or reach the arms overhead. (See below.)
- Lift up out of the pose, uncross the legs and do the second crossing.
- Soften and widen the buttocks and outer thighs.
- Lengthen the inner thighs to the knees.
- Stretch from the hip creases to the head.
- With the back arched, widen the back ribs and roll the towards the head.
- With the back flat, widen the back ribs and move them towards the floor.
- Reach the side of the waist and chest towards the head.
- Soften and widen the back of the neck.