Matsyasana II
मत्स्यासन II
Target Muscles
Benefits (6)
- + Stretches the chest, abdomen, and throat
- + Strengthens the upper back and neck
- + Stimulates the thyroid and parathyroid glands
- + Improves respiratory capacity and lung function
- + Relieves mild back pain and fatigue
- + Calms the nervous system and reduces anxiety
Avoid If (5)
- - Severe neck or back injury
- - High or low blood pressure
- - Migraine or insomnia
- - Recent abdominal or neck surgery
- - Glaucoma
About
Matsyasana II, or Fish Pose II, is an intermediate supine backbend that deeply opens the chest, throat, and abdomen. It's known for improving respiratory function and stimulating the thyroid and parathyroid glands.
Step-by-Step Instructions
1. Lie on your back with legs straight and together. Place your hands, palms down, underneath your hips or slightly under your sitting bones.
2. Inhale and press your elbows firmly into the floor, lifting your torso upwards.
3. Lift your chest high and roll your shoulders back, drawing your shoulder blades together on your back.
4. Arch your back and gently drop your head back so the crown of your head lightly rests on the floor, ensuring there is no weight on your neck.
5. Keep your legs active, pressing your heels together and pointing your toes forward.
6. Draw your elbows as close to your body as possible and lift the chest even higher, broadening the collarbones.
7. Maintain a long neck, using the back muscles to lift the chest, not straining the neck.
8. Continue to breathe deeply, expanding the chest. Ensure the lift comes from the back muscles, not by pressing the head into the floor.
9. Hold the pose for 30-60 seconds, maintaining a steady and even breath.
10. Exhale, slowly lift your head slightly and gently lower your back onto the floor.
11. Release your hands from underneath your hips and rest in Savasana (Corpse Pose).