Come into Matshyasana (Fish Pose), with straight legs. Bring your hands above your abdomen (palms together or separated, arms straight). Exhale. Inhaling, raise your legs up to about 45 degrees, keeping them straight, and bring arms parallel to the legs. Balance on your buttocks and head (avoid overstraining the neck). Hold for a few moments to allow the body to adjust. Inhale. Exhaling, strengthen arms, legs, and back farther. Hold with normal breathing for as long as comfortable.

Coming out of position

Slightly relax the body. Inhale. Exhaling, slowly lower the legs, then arms, to the floor. Using the elbows for support, lift your head and straighten the neck. Lower the back, returning to starting position. Inhale, exhale, and relax.

Tips

If needed, use hands to help raise the legs.
Keep the arms and legs straight and parallel to each other.
Engage the abdomen and legs to minimize the weight on the head.
If difficult to balance, practice while holding your breath until you are more experienced.

Precautions

Avoid

If you suffer from migraines, high blood pressure, herniated (slipped) disc, or chronic/serious neck or low back problems.

Be careful

If you have neck, shoulder, back, hip, knee issues.

Benefits

General

Stretches the throat; improves spinal flexibility.
Strengthens the arms, neck, shoulders, back, abdomen, hip flexors, and legs.
Relieves stiffness in the neck and shoulders.
Relieves constipation.
Stimulates the parathyroid, pituitary, and pineal glands.
Improves balance, concentration, digestion, and overall strength of the body.

Therapeutic

Helps With Diabetes.

Nabhi Darsanasana
Nabhi Darsanasana
Niralamba Paschimottanasana
Niralamba Paschimottanasana
Ardha Chandrasana
Ardha Chandrasana

Uttana Matsyasana

Muscle and Joints:

Physical Health:

Preparation

Getting into position