Matsyasana - The Fish Pose

"Matsya" means "fish" in Sanskrit. If a person lies steadily on water in this posture, he can keep floating on it easily like a fish without the help of the hands and legs, as the name of the asana suggests.

Sequence:

1. Form a footlock in Padmasana with the knees touching the ground.
2. Lean hack gradually on your elbows and lie flat on your back with the support of the hands and elbows.
3. Bring the hands backward towards the head and place your palms flat on the floor under the corresponding shoulders in the reverse direction.
4. Pressing down the knees and palms and pushing your chest and abdomen forward, raise the shoulders, back and hips from the floor, supporting the body with your hands. While raising them, make an arch of the spine and, simultaneously, bend your head and neck backward as far as you can to place the crown of your head perpendicularly on the floor.
5. Bring your hands forward and grasp the back of your thighs with your palms.
6. Using your elbows for leverage, raise your chest and abdomen and, accentuating the arch of the spine, place the crown of your head in position on the floor.
7. Make hooks of the index finger, the middle finger and thumb of each hand and catch in each of them the opposite big toes and pull them gently.
8. Maintain this position comfortably, breathing deeply and rhythmically.
9. Return slowly in the reverse order to the starting position of Padmasana.

Benefits:

* Matsyasana tones up the spinal column.
* The cervical and dorsal regions are fully extended and become more flexible. If the spine has become habitually curved by sitting incorrectly, it will again become straight by the regular practice of this asana.
* The chest expands and the capacity of the lungs increases by the abundant supply of fresh air.