Matsyasana, the Fish, arches the upper back so the crown of the head may rest on the floor. It is the traditional counterpose to Sarvangasana because it releases the neck in the opposite direction and fully opens the chest.
Support the head if the neck feels vulnerable. A blanket under the spine also works.
How to practise
- Lie on the back, legs extended, arms by the sides.
- Slide the hands under the hips, palms down. Draw the elbows toward each other.
- Inhale, press the elbows and lift the chest. Let the crown of the head rest lightly on the floor.
- Keep most of the weight on the elbows, not the head. Breathe into the throat and chest.
- Exhale, lift the head, slide it back and lower the spine.
Hold 15–30 seconds. Repeat twice.
Benefits
- Opens the chest, throat and front of the neck
- Stretches the hip flexors and abdominal wall
- Improves breathing and posture
- Counters the effects of Shoulderstand and long sitting
Precautions
Avoid in neck injury, high blood pressure, migraine, vertigo or recent spinal surgery. Never dump the full weight of the body onto the head.
