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YOGA ESSENTIALS
ASANA
This Month - Fish Pose
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Fish Pose - Matsyasana "Matsya" means "fish". This pose is the counter pose to the shoulderstand (sarvangasana), plough (halasana) and bridge (setu-bandhasana) poses, which were featured in the preceding months. While the shoulderstand, plough and bridge stretch the cervical region and compress the thyroid, they prevent the expansion of the thorax. Therefore, it is essential to counter-balance their action. This is why the fish, or matsyasana is always done directly after them.
There are several variations to this pose.
Beginners:
· Lie flat on your back, legs extended together. Place your hands underneath your buttocks, palms down. (This support under the hips helps to ease discomfort in the lower back).
· While you exhale, use the elbows as support and arch the chest up off the floor, dropping your head back. The head should be touching the floor, but the weight of the body is on the elbows. The hips remain on the floor.
· Arch the chest and hollow the back as much as possible, forming an arch supported at one end by the head and the other by the buttocks. The elbows act as a support in between.
· Breathe deeply, expanding the ribcage. Take up to 10 deep breaths. Your breath will naturally be higher in the lungs near the collarbones, and less in the abdominal region. On each exhalation, contract the muscles around the ribs, helping to lower the ribs and bring them together. This will help to empty the lungs and expel the air.
· To come out of the pose, use the elbows for support. Lift the head slightly and straighten the back, lowering the head and shoulders to the ground. Relax on your back in the corpse pose.
Variation 1 (for more advanced students)
· Once you have arched the chest and come into the pose, place your hands in prayer position on your chest (see photo 1). The back muscles should be working to reduce the weight of the body on the head. You can also stretch the arms over the head, bringing the hands towards the floor. This gives a wonderful stretch to the front of the body.
· Breathe freely and deeply in the pose, as described above for beginners.
· To come out of the pose, return your arms to the floor. Using the support of the elbows, lift the head slightly and straighten the back, lowering the head and shoulders to the ground. Relax on your back in the corpse pose.
Variation 2 (for those who can sit in the lotus position)
· Begin by folding the legs into the lotus position. · Lie down on your back and arch your chest up as described above for beginners.
· Now try to grab your toes, while still holding your buttocks on the ground. Stretch the knees towards the ground as well (see photo 2). This exerts traction, thus accentuating the curve in the back and the effectiveness of the pose.
· Breathe freely and deeply in the pose, as described above for beginners.
· To come out of the pose, return your arms to the floor. Using the support of the elbows, lift the head slightly and straighten the back, lowering the head and shoulders to the ground. Unfold your legs from the lotus position. Relax on your back in the corpse pose.
Remember: Always work within your own capacity. Never move into pain. Enjoy the pose, and listen to your body. This is your greatest protection for preventing injury.
HINT: Hold the fish pose 1/3 to 1/2 the length of time that you hold the shoulderstand. When the neck is stretched back, it stimulates the sympathetic nervous system (fight or flight). When the chin is drawn into the chest as in shoulderstand, the parasympathetic nervous system (calming) is stimulated. As a balance you want more stimulation to your parasympathetic nervous system.
CAUTIONS:
- Do not do this posture if you have any severe ailments of the neck, such as whiplash.
- Do not do this posture if you have an overactive thyroid.
- Do not do this posture if you feel nausea or giddiness in the pose. It may be caused by a defect in the middle ear.
- Always check with your doctor if you have any doubts or concerns regarding the suitability of this pose for you. In all of the above situations, you can simply relax on your back, breathing deeply as a counter-pose to the shoulderstand.
BENEFITS:
- As the counter-pose, it ensures the complete effectiveness of the shoulderstand, plough and bridge poses by balancing their action.
- Removes stiffness from the cervical and lumbar regions of the spine, following the shoulderstand and plough.
- Is a wonderful counter to rounded shoulders from sitting at desks.
- Opens the chest, creating space for the heart and lungs to work effectively, thus assisting in bronchial and asthmatic conditions.
- Cervical and dorsal nerves are stimulated.
- Thyroid, parathyroid, pineal and pituitary glands are stimulated.
- The arch in the back stimulates adrenal glands.
- An excellent posture for women as the organs in the pelvis are stimulated.
- Particularly when done with the legs in the lotus position, the blood supply is directed upward into the back muscles and spinal cord. In any case, the blood supply to the back is increased, which has a good effect on the sympathetic nervous system. The stretch through the front of the body and the solar plexus region helps to reduce spasm caused by anxiety.