"Matsya" means "fish" in Sanskrit.The special feature of this asana is that one can swim in water like a fish but without any use of the hands and legs, the need is to perform this asana and make a posture as suggested.
Sequence:- Lie down straight on the floor with the knees touching the ground and come in position of Padmasana to make a footlock.
- Lean hack gradually on your elbows and lie flat on your back with the support of the hands and elbows.
- Slowly take the hands backward towards the head with palms kept flat on the floor under the respective shoulders in the reverse direction.
- Start pushing down the knees and palms with chest and abdomen raised forward, lift up the shoulders, back and hips from the floor, body balanced with your hands. Fold the body during this process to make an arch of the spine and, simultaneously, bend your head and neck backward to the extent you feel comfortable with crown of your head kept perpendicularly on the floor.
- Bring your hands forward and grasp the back of your thighs with your palms.
- Take help of the elbows for leverage, lift up your chest and abdomen and, accentuating the arch of the spine, keep the crown of your head in position on the ground.
- Fold the index finger, the middle finger and thumb of each hand in the form of hooks and catch in each of them the opposite big toes and pull them gently.
- Stay in this position as long as you feel comfortable, take deep breathes rhythmically.
- Gradually come back in the original position of Padmasana flowing reverse order sequence.
Benefits:
- Matsyasana gives strength to the spinal column.
- Regular practice of this asana helps cervical and dorsal portions to get elasticity and become more flexible. If the spine has become habitually curved due to our wrong sitting posture, it comes back to original straight position if this asana is performed regularly.
- The chest expands resulting in improving lungs efficiency due to abundant supply of fresh air.
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