Matsyasana (Fish Pose) steps and benefits

• Sit in the staff pose (Dandasana)
• Now inhale and try to extend your spine by pressing your hands (on either side of your hips) gently on the floor
• While inhaling, fold your knees and position your legs into Padmasana (Lotus Pose) or simply sit cross-legged 
• Gradually bend backwards and try to touch your head to the floor. You can take the support of your elbows 
• Try to arch your spine and head until your crown touches the ground
• Now gradually raise your arms and hold your toes
• Keep your eyes on your nose. If you feel difficulty in doing so, you may also keep your eyes on your navel
• In the beginning, stay in the pose for 30 to 60 seconds depending upon your capacity and increase the time period gradually

Poses to practice prior to Matsyasana:

• Hero Pose (Virasana)
• Shoulder Stand (Sarvangasana)
• Plough Pose (Halasana)
• Ear Pressure or Knee to Ear Pose (Karnapidasana)
• Inverted Lotus Pose (Urdhva Padmasana)
• Embryo Pose (Pindasana)

Poses to practice after Matsyasana:

• Raised Leg Pose (Uttana Padasana)
• Head Stand (Shirshasana)
• Bounded Lotus Pose (Baddha Padmasana)
• Lotus Pose (Padmasana)

• Stretches the neck, chest and shoulders muscles and helps relax them
• Contributes to the expansion of bronchial tubes and aids in resolving respiratory problems
• Fish pose increases metabolic rates; a boon for those who want to shed off their weight (Read more: What is metabolism)
• This asana also improves your digestive health and is helpful in relieving constipation
• Aids in reducing menstrual cramps
• Regular practice of this pose helps get rid of stress and anxiety

• Back bending in fish pose could be difficult for beginners. They can put a thick blanket beneath their spine to support the back
• Those who are suffering from back pain or don’t have a flexible spine can take the support of their elbows to avoid injury
• For further ease, you can also keep your legs stretched straight in front of you instead of folding them in Padmasana

• Those suffering from high blood pressure, low blood pressure or insomnia should not practice this asana.
• People with knee injury should not practice Padmasana (Lotus Pose).
• While bending, don’t put excessive stress on your back as it can lead to serious injury