Ideally Matyasana is performed with the legs in Padmasana, but as Padmasana is not an easy pose and requires a lot of practice it is commonly done with stretching legs straight. For this posture lie on your back with legs straight and parallel and arms and hands (palms down) at your sides. On an inhalation arch your back, pushing your chest upward, aiming to raise your torso off the ground. Use your arms for support by pressing your elbows into the ground while keeping them close in at your sides. Your neck and head remain on the ground. Hold this position for a breath or two, then on an inhalation, push your chest further upward, pressing your elbows into the ground and raising your torso even further. Release your head from the ground and tilt your neck and chin backward, so that the front of your neck and throat are open. Lightly place the crown of your head on the ground, so that your eyes look out behind you. Hold this position between two and eight breaths, and then recover to the starting position.

Yoga Exercises

Adho Mukha Svanasana II Anulom Viloma II Apanasana II Ardha Matsyendhrasana II Balasana II Bhunjangasana II Bidalasana II Chandrasana II Chaturangasana II Gomukhasana II Halasana II Janu Sirsasana II Jathra Parivartanasan II Konasana II Mandukasana II Matsyasana II Natarajasana II Padmasan II Paripurna Navasana II Parsva Uttanasana II Pascimottanasana II Pranayama II Purvottanasana II Salamba Sirsasana II Sarvangasana II Sasangasana II Savasana II Setu Bandha Sarvangasana II Siddhasana II Simhasana II Sukhasana II Utkatasana II Uttanasana II Utthita II Vajrasana II Virbhadrasana II Vriksasana