Easing Your Stress with Yoga

Do you know that Matsyasana steps in yoga can relieve you from everyday stress? Well, this article will surely tell you why.

Stress, Stress, Stress…..
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How to get ride of this??

My patient Senora says, “doctor, these days I am feeling very frustrated… I don’t know why?? Sometimes I feel like killing myself”……

Matsyasana steps in yoga

Why this teenager is telling like this? At this young age, if she is taking so much stress. What could be her future??

Today’s generation is very sensitive. They can’t tolerate any problems. Thus, becoming prey to all kinds of bad habits like drugs.

I believe high dosage medications makes one addicted. Especially, those facing anxiety and depression issues. I recommend these patients to do some kinds of exercises and meditation. My grandfather was a healthy person. He used to do exercise regularly. When I visit him during my vacations. Grandpa used to make me do yoga along with him. He had a vast collection of poses for all kinds of ailments. From that, Matsyasana was my favorite.

Story behind this asana

Matsya was the epitome of the Hindu deity Vishnu. Long ago, our earth got debased and was going to be overtaken by a natural disaster. Vishnu turned himself into a fish(Matsya) to preserve this universe. Otherwise, all the preserved wisdom and mankind will perish forever. He safely carried all the great Hindu sages to the boat.


  • What is yoga and its benefits?
  • Know more on Matsyasana for stress
  • Matsyasana Steps
  • Benefits of Matsyasana yoga pose
  • Precaution
  • Matsyasana Preparatory poses (with steps)
  • Sarvangasana
  • Halasana
  • Karnapeedanasana
  • Ashwini mudra
  • Follow-up poses (with steps)
  • Chakrasana
  • Shavasana
  • Tips for beginners
  • Matsyasana variations

Yoga diet

Yoga – Power, Beauty & Soul

Many people don’t know what yoga is. They believe yoga is a form of physical exercise, thought in their children’s school.

In real sense, this is a combination of physical, mental and spiritual practice.

Yoga benefits, stay healthy, stay happy

  • Relieves stress, anxiety and depression.
  • Regulates blood pressure.
  • Improves concentration and focus.
  • Promotes weight loss.
  • Energizes body.
  • Enhances posture and flexibility.
  • Slows down the signs of aging.


Now, its time to begin our wonderful pose named matsyasana!! So come on, roll your mats with me. Are you ready to begin the journey??

Matsyasana, feel every moment

Derived from the Sanskrit word, Matsya: Fish

Asana: pose

This is a simple, easy to learn asana. You can practice this in Padmasana or by bending the knees.

Significance of the name

This asana if performed in water, will allow your body to float easily like a fish. Hence, the name fish pose is given.

How to perform?

  • Lay down on the mat on your back. Make your legs straight. Keep them stretched.
  • Try not to bend them from the knees.
  • Now, bend your legs from the knees and keep your feet on the ground.
  • In this step, take a deep breath. Lift up your body from the chest in the upward direction.
  • Gently raise your buttocks in the air.
  • Slide your hands below the buttocks.
  • Then, rest the buttocks on the upper side of the palms.
  • Keep your both hands on the ground beside your body.
  • Raise your upper body away from the ground. Remain steady in this posture.
  • Ensure, the crown of the head must rest on the floor.
  • Not to put the entire weight on the head. Otherwise this may lead to neck injuries.
  • Breathe slowly and deeply.
  • Hold this position for 30 seconds.
  • Now, release and return to the normal state.
  • Repeat the above steps 10 times every day.


Feel the power of Matsyasana destroyer of all diseases

  • Promotes relief from stress and irritation.
  • Stretches the areas like hips, arms, shoulders, chest, thighs and spine.
  • Tones the abdominal organs.
  • Improves the body posture through balancing your body.
  • Enhances the concentration levels.
  • Maintains co-ordination between the body parts.

For women

Boosts reproductive organs.

Salubrious applications

Beneficial for:

  • Asthma
  • Cervical spondylitis
  • Haemorrhoids
  • Back pain
  • Bronchitis

How it works?

Stretching of chest during this pose, makes the thymus gland active. Which helps you in staying away from several diseases.


  • The pose should be strictly avoided by persons suffering from high blood pressure, heart problems.
  • Not recommended for migraine and insomnia sufferers.
  • People with knee and lower back injuries, must not do this asana in cross-legged position.
  • They may perform keeping the legs straight in front of their body.
  • Persons with medical issues must consult their doctor before performing this.

Matsyasana Preparatory poses

  • Sarvangasana
  • Halasana
  • Karnapeedanasana
  • Ashwini mudra


How to perform?

  • First,lay on the mat keeping legs together.
  • Lift your legs up to 90 degree angle. Press the ground with your palms.
  • Lift the waist to bring your legs forward. Maintain them vertical to the floor.
  • Then, hold the waist with the palms. Remember body and legs should remain vertical to the ground.
  • Rest the elbow on the floor. The whole weight of the body should rest on the shoulder blade.
  • Adjust the position, if it not in vertical order.
  • Hold the pose for 50-100 counts.
  • After this slowly lower your legs and back to the floor.
  • Lie down.
  • Relax for some time. Repeat.


How to perform?

  • Lay on your back joining the legs together.
  • Come in Shavasana pose.
  • Place your palm on the ground. Breathe normally.
  • Then, exhale and press the palm on the floor.
  • Lift both the legs in upward direction
  • Make them to touch the ground behind.
  • Breathe slowly. Maintain the posture for 1-2 minutes.
  • Slowly return to the normal position.
  • Practice this for 3-5 times.


How to perform?

  • Lay down flat on your mat.
  • Then, inhale and gently raise your legs (90 degree angle) from the floor.
  • Exhale to raise the hips and abdomen.
  • Slowly bring the legs over your head. Maintaining them suspended above the floor. Take deep breathes.
  • After exhalation, lower the legs and come to rest.
  • Breathe normally.

Ashwini mudra

How to perform?

  • Sit in any meditative pose (Sukasana, Padmasana, Ardha Padmasana).
  • Breathe normally and relax.
  • Narrow the anal sphincter muscles. Hold this for few seconds.
  • Release this anal muscles. Breathe for few seconds.
  • Continue the process till you feel comfortable.

Follow-up poses

  • Chakrasana
  • Shavasana


How to perform?

  • Lay down on your back. Keep your feet at a distance.
  • In the 2nd step, bend your knees. Keep the feet flat on the floor closer to the buttocks.
  • Now, bring the palms under your shoulders. Where the fingers should point towards the shoulders.
  • Elbows and shoulder should be width apart.
  • Inhale to press the palms firmly into the ground.
  • Straighten your arms. Then, lift the head and shoulders off the ground.
  • Again inhale, lift the hips up.
  • Ensure, the spine should resemble a semi-circular wheel.
  • Lengthen your arms and legs to the maximum level.
  • Stay in this pose for 15-30 seconds.
  • Return to the original position.
  • It’s recommended to relax a lot after doing this pose.


How to perform?

  • Begin from sleeping pose maintaining legs at a distance.
  • Place your arms to the side with palms facing upwards.
  • Close your eyes. Take deep breathes through the nostrils.
  • Concentrate on each part of your body.
  • On each breathing make your body totally relaxed. Let all your tension and stress away while doing this.
  • Practice the above steps for 3-5 minutes.

Tips for Beginners who are doing Matsyasana steps

  • Beginners may use props (thickly folded blanket) on the back of their head.
  • They may practice under the guidance of an instructor. Since there are chances of getting neck pain.
  • In case of discomfort in the neck, lower your chest towards the ground.

Matsyasana steps in yoga – variations

  • Keep your arms alongside the torso. Palms holdingouter-sides of the upper thighs
  • Keep the arms alongside the torso, elbows pressing down and fingers pointing up.
  • Bring the palms together in front of the heart and unite them (Anjali mudra).
  • Lift the arms upwards, interlace the fingers with index finger pointing up.
  • Make the legs in full lotus form with hands binding at the toes.

The real taste of yoga diet

You may also follow certain diet while performing these poses. This will be more beneficial in doing the workouts.

  • Include fruits in your diet.
  • Have all vegetables except onion and garlic.
  • Whole grains like wheat, oats and rice.
  • Beans and tofu.
  • Herbal teas with lemon.
  • Oils like sunflower, sesame and olive oil.
  • Nuts and seeds.
  • Spices like ginger, mint, ginger, turmeric, fennel and cumin.

Restricted foods

Reduce the intake of the following foods.

  • Eggs, meat and fish.
  • Fried items.
  • Microwaved foods.
  • Genetically modified foods.
  • Overcooked meals.
  • Spicy and canned foods.