#fish pose

- Stop smoking -

Yoga stopped me smoking. I could not carry on smoking anymore after few years of practicing yoga. Especially, Matsyasana, the Fish pose.

Partly because Yoga is about the breath work and it exercises your lungs a lot.

It reminds you that you are alive as you exaggerate your breath. Expanding your lungs by filling air into your lungs, as if air-filled balloons, and completely empty the air from your lungs as you breathe out.

In the end, the idea of going to the yoga teachers’ training in India stopped my urge of procrastination, immediately after I’d booked my flights to India.

Sometimes, it works just forcing yourself into a corner of no way out.

The breathing is fundamental.

-禁煙-

ヨガの練習をしているうちに、特に、マツヤサナ・魚のポーズをいっぱい練習していたら、だんだん煙草が吸えなくなっていった。

そもそも、ヨガは呼吸運動が中心だからだ。息を誇張して、いっぱい呼吸をしなければならない。

あたかも風船でも膨らませるかの様に、お腹から肺に思いきり息を入れて膨らませ、風船をしぼめるようにすっかり息を出仕切る。呼吸の誇張をしているうちに「自分って、やっぱり生きているんだな」と思い出させてくれる。

インドのヨガ指導資格取得コースに参加したことにより、わたしの「禁煙・先延ばし」は、航空チケットの予約直後におさまり、わたしの喫煙はピタリと止んだ。正しく環境圧力のなせる技だった。

Matsyasana, or the Fish Pose, holds a special place due to its profound benefits for the spine, chest, and mind. If you're new to yoga, you might be wondering how to safely approach this elegant pose. In this guide, we’ll explore Matsyasana in detail, offering tips for beginners to practice it safely and effectively.

Understanding Matsyasana: The Fish Pose

The name "Matsyasana" derives from Sanskrit, where "Matsya" means fish and "asana" means pose. This asana symbolizes the grace and fluidity of a fish, encouraging a deep connection with the heart and breath. Matsyasana is often regarded as a restorative backbend that opens the chest and improves posture, making it a favorite among practitioners.

Key Benefits of Matsyasana

Before diving into the practice, let's explore some key benefits of Matsyasana that make it a valuable addition to any yoga routine:

Improves Posture: Matsyasana stretches the spine and opens the chest, helping to counteract the effects of prolonged sitting and poor posture.

Enhances Breathing: The pose expands the chest, allowing for deeper and fuller breaths, which is beneficial for lung capacity and overall respiratory health.

Relieves Stress and Anxiety: The gentle heart-opening nature of Matsyasana encourages emotional release, promoting relaxation and reducing stress.

Stimulates Digestion: The compression of the abdominal organs can aid in digestion and help alleviate discomfort.

Increases Flexibility: Regular practice of Matsyasana helps improve flexibility in the spine, shoulders, and chest.

Preparing for Matsyasana: Essential Considerations

Before you start practicing Matsyasana, it’s essential to create the right environment and mindset. Here are some tips to help you prepare:

1. Choose a Comfortable Space

Find a quiet, comfortable space where you can practice without distractions. A clean yoga mat provides a stable surface, and you may also want to use props like cushions or blankets for added support.

2. Wear Comfortable Clothing

Opt for breathable, comfortable clothing that allows for ease of movement. Avoid tight or restrictive garments that may hinder your practice.

3. Warm Up Your Body

Before diving into Matsyasana, it’s crucial to warm up your body. Perform some gentle stretches to loosen up your spine, shoulders, and neck. Consider incorporating poses like Cat-Cow and Cobra Pose to prepare your body for the backbend.

4. Set an Intention

Before beginning your practice, take a moment to set an intention. This could be a personal goal or an affirmation, helping you stay focused and present during your session.

Step-by-Step Guide to Practicing Matsyasana

Now that you’re prepared, let’s explore how to safely practice Matsyasana. Follow these steps for an effective and safe experience:

Step 1: Start in a Seated Position

Sit on Your Mat: Begin by sitting comfortably on your mat with your legs extended in front of you. Ensure your spine is straight and your shoulders are relaxed.

Breathe Deeply: Take a few deep breaths to center yourself, inhaling through your nose and exhaling through your mouth.

Step 2: Lie Back

Lower Yourself Gently: Slowly recline back onto your mat, using your hands to support your descent. Bend your elbows and place your forearms on the mat beside you.

Position Your Head: As you lower your back, ensure that the crown of your head gently rests on the mat or hovers slightly above it.

Step 3: Position Your Hands

Support Your Hips: Slide your hands underneath your hips, palms facing down. This provides support and helps you engage your core.

Elbows Under Shoulders: Make sure your elbows are directly underneath your shoulders, helping to lift your chest.

Step 4: Open Your Chest

Lift Your Heart: Press your forearms and elbows into the mat to lift your chest toward the ceiling. This action opens the heart space and expands the ribcage.

Arch Your Back: Gently arch your back, allowing your lower back to stay connected to the mat while your upper back lifts.

Step 5: Relax Your Neck

Drop Your Head Back: Allow your head to drop back, keeping your neck relaxed. Avoid straining your neck by ensuring that the weight is distributed evenly across your head.

Focus on Your Breath: Close your eyes and take deep, full breaths, feeling your chest expand with each inhalation.

Step 6: Hold the Pose

Stay Present: Hold Matsyasana for 30 seconds to 1 minute, depending on your comfort level. Focus on your breath and the sensations in your body.

Maintain Engagement: Keep your legs engaged, pressing the backs of your thighs into the mat for stability.

Step 7: Exit the Pose

Tuck Your Chin: To release, gently tuck your chin to your chest and lower your head back to the mat.

Come Back to a Seated Position: Slowly roll onto your side, resting for a moment before sitting up. Take a few deep breaths before transitioning to another pose or resting in Savasana.

Tips for Practicing Matsyasana Safely

Safety is paramount when practicing any yoga pose, especially as a beginner. Here are some essential tips to keep in mind while practicing Matsyasana:

1. Listen to Your Body

Always listen to your body’s signals. If you feel pain or discomfort in your neck or back, come out of the pose. Matsyasana should feel rejuvenating, not painful.

2. Use Props

If you find it challenging to hold the pose, consider using props like blocks or a folded blanket under your back for support. This can help you feel more comfortable and stable in the pose.

3. Keep Your Shoulders Relaxed

Avoid hunching your shoulders up toward your ears. Keep your shoulders relaxed and away from your ears to avoid tension.

4. Avoid Straining the Neck

If you experience discomfort in your neck while holding the pose, consider lowering your head back down or placing a folded towel under your head for support.

5. Practice Mindfully

Focus on your breath and the sensations in your body as you practice. Mindfulness enhances the benefits of the pose and helps cultivate a deeper connection with your practice.

Incorporating Matsyasana into Your Yoga Routine

To fully experience the benefits of Matsyasana, try to incorporate it into your regular yoga routine. Here are a few suggestions:

1. Use It as a Counterpose

Matsyasana works beautifully as a counterpose to forward bends. After practicing poses like Paschimottanasana (Seated Forward Bend) or Balasana (Child's Pose), follow up with Matsyasana to open the chest and counteract rounding of the spine.

2. Pair with Breathing Exercises

Combine Matsyasana with breathing exercises to enhance its effects. Practicing Ujjayi Breath (Victorious Breath) while in the pose can deepen your connection to your breath and amplify the benefits.

3. Create a Sequence

Incorporate Matsyasana into a flow sequence that focuses on heart openers and backbends. Pair it with poses like Bhujangasana (Cobra Pose) and Ustrasana (Camel Pose) for a well-rounded practice.

Conclusion

Matsyasana, or the Fish Pose, is a powerful asana that offers numerous benefits for beginners and seasoned practitioners alike. By safely practicing this pose, you can enhance your posture, improve your breathing, and promote emotional well-being.