Matsya = Fish, Asana = Pose or Posture

The name of the posture derives from the fact that if you adopt the position in water, you will float quite easily. This Asana does wonders for your respiratory systems, it  will also encourage you to breathe more deeply and correct rounded shoulders.

This asana is also a counter pose for Sarvangasana, Halasana and so on. There are two stages, the first stage is for beginners and the second stage is for anyone who is comfortable on Padmasana (Lotus Pose).

Stage 1

1. Lie on your back. Your feet are together and hands on the side of the body.
2. Place your hands under your hip, with your palms facing down. Bring the elbows closer toward each other or have the elbows slightly bent, next to the sides of your torso.
3. Inhale, lift your head and shoulders off the floor and look at the big toes, press your hands and forearms into the ground, arch your back and bring the crown of your skull onto the floor.
4. There shouldn’t be much weight in your head, so keep your pressure down into the floor with your hands and forearms.
5. Hold this pose for 30 seconds or try to hold the pose for half of the time that you spent in the Sarvangasana (Shoulderstand), in order to equalize the stretching effects on your spinal muscles. and also remember to do normal breathing when you hold the pose.
6. Exhale, once again press your forearms down to raise your head off the floor and look at your big toes, relax the head and shoulder and lie flat on your back.
7. If you are a beginner and feel any discomfort in the neck, you can put a thickly folded blanket under the back of your head.

Stage 2 

1. This asana either you can do with sitting position, Sit down in Padmasana, lie down with the help of hands or you can do with lying position.
2. Lie on your back , cross your legs in Padmasana with the help of your hands If possible, bring the knees closer together and toes on the side of your thighs.
3. Bring the hands on the side of your head, fingers pointing towards your shoulder.
4. Lift the chest , lower the crown of the head on the floor, arch your back as much as you can (without straining) and open up your chest 
5. Hold your big toe feet with your hands,  lower both knees to the floor and bring the elbows down to the floor.
6. Hold this pose for 30 seconds or try to hold the pose for half of the time that you spent in the Sarvangasana (Shoulderstand) and also remember to do normal breathing when you hold the pose.
7. When you relax the pose, again bring the hands on the side of your head, relax the head, lift the knees towards you and  relax the leg one by one using the hands and straighten the legs. Relax for a few seconds. 
8. And then practice with the other side by interchanging the position of the legs in the lotus pose.
9. Remember those who are not able to do padmasana, perform stage 1 it also has more benefits. 

Benefits of the Matsyasana (Fish Pose)

1. Strengthens the upper back.
2. Helps relieve tension in the neck and shoulders.
3. Toning of intercostal muscles helps in deep breathing, so it is helpful in asthma and bronchitis. It opens up the chest and lungs.
4. Tones the parathyroid, pituitary and pineal glands.
5. Stretches and tones your abdominal region.
6. It removes constipation.
7. Relieves mild back pain.
8. Loosens the spine and prevents round shoulders.