Sit in crossed leg position and keep the right foot over the left thigh and the left foot over the right thigh. Then go flat on the back. Rest the head on the crossed forearms. This is one position. Pull the head backwards so that the top of your head rests firmly on the ground and the buttocks only on the other, thus making a bridge or an arch of the trunk. Place the hands on the thighs or catch the toes with the hands. You have to give a nice twist in the neck. This variety is more effective than the previous one. The benefits you get from this variety are a hundred times better than what you get in the previous variety.

Fatty persons with thick calves, who find it little difficult to sit in Padmasana (foot-lock) can simply sit in the usual way and practise this Asana. Practise the Padmasana initially. Make it firm, easy and stable. Then try Matsyasana. Do this Asana for 10-15 seconds to start with and increase it to 10 minutes.

When you have completed this Asana, slowly release the head with the help of the hands and get up. Then unlock the foot-lock.You must practise this Asana immediately after Sarvangasana. It will relieve stiffness of the neck and possible cramp-like condition of the cervical region, caused by long hold of Sarvangasana. This gives as it were natural massage or shampooing to the congested parts of the neck and shoulders. Furthermore, it offers the maximum benefits of Sarvangasana. It is an addition to Sarvangasana. As the larynx or wind box and trachea (wind-pipe) are thrown open wide, this Asana helps to breathe deeply. The tops of the lungs just behind and above the clavicular bone , receive good air and proper supply of pure oxygen. The cervical and upper dorsal nerves are fed with a good amount of blood and toned properly. The endocrine glands, namely pituitary and pineal glands, located in the brain are stimulated and toned. These glands play a vital role in the physiological functioning of the different systems of the body.


Matsyasana is the destroyer of many diseases. It removes constipation. It brings down the accumulated faecal matter to the rectum. It is useful in asthma, consumption, chronic bronchitis, etc., on account of the deep breathing.

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