Table of Contents
Matsya Kridasana (Flapping Fish Pose) – Steps, Benefits & Precautions
Matsya Kridasana, also known as the Flapping Fish Pose, is a deeply relaxing yoga posture that promotes spinal health, eases lower back pain, and improves blood circulation. In Sanskrit, “Matsya” means Fish, “Krida” means Play or Flapping, and “Asana” means Pose or Posture. The final position of Matsya Kridasana resembles a fish gently flapping its tail in water. This asana is especially recommended for sciatica relief and can be highly beneficial for pregnant women in later stages, as it allows safe side-lying relaxation without compressing major veins.
How to Practice Matsya Kridasana – Step-by-Step Guide
-
Spread a yoga mat and lie on your stomach in a relaxed position.
-
Interlock your fingers and rest your head on your hands.
-
Bend your left leg sideways, bringing the left knee close to your chest.
-
Keep your right leg straight and relaxed.
-
Move your left elbow close to the left knee while keeping both elbows aligned.
-
Allow the left knee and elbow to touch gently without strain.
-
Rest the right side of your head on the interlocked fingers or on the crook of your right arm.
-
Close your eyes and relax the whole body in this final pose.
-
Maintain normal breathing and hold for as long as comfortable.
-
Repeat on the opposite side by turning the head to the left and bending the right leg.
Matsya Kridasana Precautions
-
Avoid this pose if you have severe back pain.
-
Do not overstrain to make the knee and elbow touch—comfort comes first.
Benefits of Matsya Kridasana (Flapping Fish Pose)
-
Relieves Sciatica: Eases pain in the sciatic nerve and lower back.
-
Pregnancy-Friendly: Provides a safe resting position for pregnant women in later stages.
-
Stress Relief: Calms the mind and reduces mental tension.
-
Improves Digestion: Stimulates digestive peristalsis.
-
Gentle on the Spine: Ideal for people who should avoid forward bends.
-
Counterpose Effect: Works well after backward bending asanas like Kandharasana or Chakrasana.
-
Perineum Relaxation: Eases pelvic floor tension.
Pro Tip for Comfort
To make Matsya Kridasana more comfortable, place a pillow under your head or beneath the bent knee for extra support. Pregnant women can also combine this pose with Yoga Nidra for deeper relaxation.
Matsya Kridasana – Frequently Asked Questions (FAQ)
1. What is Matsya Kridasana?
Matsya Kridasana, also called the Flapping Fish Pose, is a relaxation yoga posture where the body resembles a fish playing and flapping its tail in water. It is often recommended for sciatica relief, lower back pain, and pregnancy comfort.
2. What are the benefits of Matsya Kridasana?
This pose relieves sciatic nerve pain, relaxes the pelvic floor, improves digestion, calms the mind, and provides a safe resting position for pregnant women in later stages of pregnancy.
3. How do you perform Matsya Kridasana step by step?
Lie on your stomach, interlock your fingers under your head, bend one knee towards the chest, bring the elbow close to the knee, rest your head to one side, breathe normally, and repeat on the other side.
4. Is Matsya Kridasana safe during pregnancy?
Yes, it is considered safe in the later stages of pregnancy as it avoids lying flat on the back. However, pregnant women should practice it gently and ideally under guidance.
5. Can Matsya Kridasana help with sciatica?
Yes, this asana helps relieve sciatic nerve pain by relaxing the lower back and improving circulation in the affected area.
6. How long should you hold Matsya Kridasana?
You can hold the pose for 2–5 minutes or as long as it feels comfortable, maintaining slow, natural breathing.
7. Who should avoid Matsya Kridasana?
People with severe back injuries or acute spinal pain should avoid this pose. Always listen to your body and stop if you feel discomfort.
