CRITICAL ELEMENTS

Matsyasana is generally performed in Padmasana, but since most are beginners, Matsyasana is performed with straight legs pressed against the floor and firmly clenched thighs extending to the tip of the toes.

After the back is laid on the floor with legs extended, inhale and lift the pelvis off the floor, and slip the hands (facing down) under the buttocks, then slowly bring the buttocks down onto both hands. After this is completed, tuck the forearms and elbows tightly to the sides and firmly press them against the floor.

*While in Matsyasana, do not lift buttocks off hands*

Inhale, and arch the back and lift the chest and press the crown of the had onto the floor. The head should rest comfortably on the floor and there should not be a lot of weight placed on the head to avoid suffocation of the neck.

Stay in Matsyasana for about a minute and when you are ready to come out of it, exhale and lower the torso and lift the crown of the head off the floor and instead put the back of the head on the floor. Finish the pose off by pulling the thighs into the stomach and squeeze in that position.