Matsyasana

Fish Pose

Notes

This pose can be done while focusing on using spinal extensors (which include the psoas major on the front of the spine) or using the support of the elbows. If the support of the elbows is used, there is less work in the muscles of the torso and perhaps more ease in breathing and more expansion.

If the pose is done while focusing on the muscles that extend the spine, the neck is better protected when lifting the arms off the floor. Variations can also be done with blocks under the spine, and with the feet in baddha konasana or padmasana. This pose provides a great demonstration of the role of the psoas major in both hip flexion and spinal extension.

This pose is frequently used as an immediate counterpose to salamba sarvangasana because it reverses the position of the cervical spine from extreme flexion to extreme extension. However, going from one static extreme to the other may not be the most beneficial way to compensate for the stresses of salamba sarvangasana. A more dynamic approach would be to gradually reverse the movement of the neck with simple vinyasas leading up to bhujangasana.

Variation

There is greatly increased action in the legs when lifted off the floor, especially in the psoas major, iliacus, and rectus femoris. With the change in arm position, the coracobrachialis, no longer lengthening, is now working to flex and adduct the arm, as are the pectorals and anterior deltoid. The serratus anterior is recruited to abduct the scapulae, and the triceps brachii are extending the elbows.

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