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How to do Matsyendrasana (Fish Pose) and what are its Benefits
शयीय की ऊजजा कॊ फढजएँ औय क
ं धे भें प्यजय बये खखिंचजव क
े सजथ आत्मववश्वजस जगजते रृए संस्क
ृ त भें फपश ऩॊज़ मज
भत्स्यसेनज क
े सजथ थकजन से लफ़िए। ऐसज कहज जजतज है वक मफद आऩ ऩजनी भें भत्स्यजसन कयते हैं, तॊ आऩ भछली की
तयह तैयने भें सक्षभ होंगे।
क
ै से करें मत्स्यसन (फिश पॊज़) और क्या हैं इसक
े िायदे
भत्स्यसन मज फपश ऩॊज़ एक आसन है जजसे संस्क
ृ त भें भत्स्यजवतजय; भत्स्य - भछली, आसन - आसन; उच्चजयण क
े रूऩ
भें - mot-see-AHS-anna। जफ आऩ ऩीछे देखते हैं, तॊ फहिंदू ऩोयजणणक कथजओं भें कहज गमज है वक भत्स्य बगवजन ववष्णु
क
े एक अवतजय थे, जॊ ब्रह्जंड क
े संयक्षक थे। मह कहज जजतज है वक ऩृथ्वी भ्रष्ट हॊ गई थी, औय एक फजढ ऩृथ्वी कॊ धॊने
जज यही थी। ववष्णु ने भत्स्य नजभक अवतजय धजयण वकमज, औय सबी ऋवषमों कॊ सुयक्षज क
े जलए ऩरृँचजमज, इस प्रकजय उनक
े
सबी ज्ञजन कॊ संयक्षक्षत वकमज गमज। इस आसन कज उद्देश्य है वक जफ आऩ संतुलन से फजहय भहसूस कयते हैं तॊ ध्यजन
क
ें फित औय लचीलज हॊतज है, जैसज वक भत्स्य ने उस संतुलन कॊ ऩृथ्वी औय सभुि क
े फीच भजयज।
1. इस आसन कॊ करने से पहले आपकॊ ये पता हॊना चाहहए
इस आसन कज अभ्यजस कयने से ऩहले आऩ अऩने ऩेट औय आंतों कॊ खजली यखनज सुननश्चित कयें मज आसन कॊ कयने
से कभ से कभ चजय से छह घंटे ऩहले अऩनज बॊजन कयें तजवक आऩकज बॊजन ऩच जजए औय अभ्यजस क
े दोयजन खचा
कयने क
े जलए ऩमजाप्त ऊजजा हॊ। सुफह सफसे ऩहले मॊग कज अभ्यजस कयनज सफसे अच्छज है। लेवकन अगय आऩ मह सुफह
नहीं कय सकते हैं, तॊ शजभ कॊ इसकज अभ्यजस कयनज ठीक है।
 स्तर: फुननमजदी
 शैली: हठ मॊग
 अवधि: 30 से 60 सेक
ं ड
 पुनरावृत्ति: कॊई नहीं
 स्ट्रेच: गले, नजणब, फहऩ फ्लेक्ससा, गदान क
े सजभने, ऩसजलमों क
े फीच भजंसऩेजशमजं (इंटयकॊस्टल)।
 मजबूती: ऊऩयी ऩीठ, गदान क
े ऩीछे की भजंसऩेजशमजं
2. क
ै से करें मत्स्यसन (फिश पॊज़)
 अऩनी ऩीठ ऩय सऩजट लेटें, सुननश्चित कयें वक आऩक
े ऩैय एक सजथ हैं, औय आऩक
े हजथ आऩक
े शयीय क
े फगल भें
आयजभ से यखे हैं।
 अऩनी हथेजलमों कॊ अऩने क
ू ल्हों क
े नीचे इस तयह यखें वक हथेजलमजँ ज़भीन की ओय हों। अफ, कॊहननमों कॊ एक-
दूसये क
े कयीफ लजएं , उन्हें अऩनी कभय क
े कयीफ यखें।
 अऩने ऩैयों कॊ घुटनों से ऐसे क्रॉस कयें वक आऩकी जजंघों औय घुटनों कॊ पशा ऩय सऩजट यखज जजए।
 सजंस लें औय अऩनी छजती कॊ इस तयह ऊऩय उठजएं वक आऩकज जसय बी उठज रृआ हॊ औय आऩकज तजज पशा कॊ
छ
ू जजए।
 सुननश्चित कयें वक आऩक
े शयीय कज बजय आऩकी कॊहनी ऩय है न वक आऩक
े जसय ऩय। जैसे ही आऩकी छजती कॊ
उठजमज जजतज है, हल्क
े से अऩने क
ं धे क
े ब्लेड ऩय दफजव डजलें।
 स्थितत कॊ तफ तक ही यहे जफ तक आऩ सहज न हों। सजभजन्य रूऩ से सजंस लें।
 सजँस छॊ़िें औय स्थितत कॊ छॊ़ि दें, ऩहले अऩनज जसय उठजएं , औय फपय अऩनी छजती कॊ जभीन ऩय नगयज दें। अऩने
ऩैयों कॊ खॊल दे औय आयजभ कये।
3. साविाधनयाां और अांतर्विरॊि
 मफद आऩ उच्च मज ननम्न यक्तचजऩ से ऩीफ़ित हैं तॊ इस भुिज से फचनज सफसे अच्छज है।
 सजथ ही, अननिज औय भजइग्रेन क
े यॊनगमों कॊ फपश ऩॊज से ऩयहेज कयने क
े जलए कहज जजतज है।
 मफद आऩकॊ ऩीठ भें चॊट लगी है, तॊ मह दृढतज से अनुशंसज की जजती है वक आऩ इस आसन से फचें।
4. शुरुआत क
े र्िप्स
एक शुरुआत क
े रूऩ भें, मह संबव है वक आऩ इस आसन कज अभ्यजस शुरू कयते सभम अऩनी गदान भें खखिंचजव भहसूस
कय सकते हैं। इससे फचने क
े जलए, आऩ मज तॊ अऩनी छजती कॊ थॊ़िज नीचे कय सकते हैं, मज अऩने जसय क
े नीचे एक
भु़िज रृआ क
ं फल मज छॊटज तवकमज डजल सकते हैं जफ तक वक आऩ इस आसन भें सहज भहसूस न कयें।
5. एडवाांस्ट्ड पॊज़ वहरएशन्स
मह आसन ऩैयों कॊ सीधज यखने औय ऩैय की उंगजलमों कॊ फजहय की ओय इशजयज कयते रृए बी वकमज जज सकतज है। इसे
थॊ़िज ऊऩय कयने क
े जलए, आऩ अऩने ऩैयों कॊ जभीन से लगबग छह इंच ऊऩय उठज सकते हैं, मह सुननश्चित कयते रृए
वक आऩक
े ऩैय की उंगजलमों कॊ इंनगत वकमज गमज है। मफद आऩ खखिंचजव कॊ फढजनज चजहते हैं, तॊ अऩने हजथों कॊ अंजजल
भुिज भें यखें, इसक
े फजजम उन्हें अऩने ननतंफों क
े नीचे यखें। अंजजल भुिज भें अऩने हजथों कॊ लजने क
े जलए, अऩनी फजहों कॊ
प
ै लजएं , औय अऩनी उंगजलमों कॊ छत की ओय जजने दें।
6. मत्स्यसन (फिश पॊज़) क
े लाभ
 मह आसन ऩॊषक तत्वों क
े अवशॊषण कॊ उकसजतज है। मह छजती औय गदान क
े क्षेत्रों कॊ बी प
ै लजतज है औय क
ं धों
औय गदान भें तनजव छॊ़ितज है।
 मह सजंस की सभस्यजओं से यजहत फदलजतज है क्योंवक मह सही तयह की सजंस लेने कॊ प्रॊत्सजफहत कयतज है।
 मह वऩट्यूटयी, ऩैयजथजइयॉइड औय ऩीननमल ग्रंतथमों कॊ बी टॊन कयतज है।
 मह ऩीठ कॊ प
ै लजतज है औय इसे टॊन कयतज है, इस प्रकजय ऩीठ औय ऩीठ क
े ददा से यजहत नभलती है।
 मह ऩीठ क
े ऊऩयी फहस्से औय गदान क
े ऩीछे की भजंसऩेजशमों कॊ बी भजफूत फनजतज है।
 मह क
ू ल्हे फ्लेक्ससा औय ऩसजलमों क
े फीच की भजंसऩेजशमों कॊ एक अच्छज खखिंचजव देतज है।
 गदान औय ऩेट क
े सजभने की भजंसऩेजशमों कॊ सवक्रम वकमज जजतज है।
 गले औय ऩजचन अंगों कॊ एक अच्छी भजजलश नभलती है।
 मह आसन कॊ फेहतय फनजने भें भदद कयतज है।
 मह सबी यॊगों कॊ नष्ट कयने क
े जलए जजनज जजतज है, औय ननम्नजलखखत क
े जलए ववशेष रूऩ से उऩमॊगी है:
 कब्ज़
 श्वसन संफंधी फीभजरयमजँ
 हल्क
े ऩीठ कज ददा
 थकजन
 जचिंतज
 भजजसकधभा कज ददा
7. मत्स्यसन (फिश पॊज़) क
े पीछे का र्वज्ञान
मह आसन आऩकॊ ध्यजन क
ें फित कयने औय लचीलज फनजने क
े जलए जजनज जजतज है जफ आऩ अननश्चित औय फहल जजते हैं।
इस आसन भें, आऩक
े ऩैयों कॊ इस बफिंदु ऩय ले जजमज जजतज है वक वे ऩृथ्वी भें गहयजई से डूफे रृए भहसूस कयते हैं। मह
आऩकी छजती कॊ उठजतज है औय श्वजस कॊ गहयज कयतज है। फपश ऩॊज़ आऩकी ऩीठ औय ऩेट कॊ भजफूत फनजतज है, औय
गदान कज वक्र थजमयजइड क
े लजब क
े जलए कजभ कयतज है। सबी वऩछे झुकने वजले ऩॊज़ की तयह, मह आसन आऩक
े भूड कॊ
उज्ज्वल कयने की फदशज भें कजभ कयतज है। मह आसन एक तजज़ज ववयजभ की तयह कजभ कयतज है, जॊ आऩकॊ ज़भीन ऩय
वटकज देगज औय आऩकॊ जगजएगज। आऩ ऊजजावजन औय जीवन से बयज रृआ भहसूस कयेंगे। दॊऩहय क
े भध्य भें आऩकॊ इस
आसन कॊ कयने से कॊई नहीं यॊक यहज है! मफद आऩ अऩने डेस्क जॉफ ऩय हैं, औय आऩकी यीढ की हड्डी गॊल है, जफ आऩ
ऩूये फदन फैठते हैं, तॊ आऩ अऩनी आसन की छजऩों कॊ उलटने क
े जलए, अऩनी क
ु सी ऩय फैठे रृए भत्स्यजसन क
े सभजन
आंदॊलनों कज ननभजाण कय सकते हैं।
8. प्रारांधभक पॊज़
बुजंगजसन
सजलजबजसनज
धनुयजसन
फद्ध कॊणजसन
सुप्त ववयसजनज
वीयजसनज
ऊर्ध्ा भुख श्वजनजसन
9. िॉल-अप पॊज़
उष्ट्रजसन
सुप्त ववयसजनज
गॊभुखजसन
वीयजसनज
सेतु फंध सवंगजसनज
मफद आऩ भत्स्यसन कॊ अऩने दैननक जीवन भें एकीक
ृ त कयते हैं, आऩ जीवन कॊ ऩूयी तयह से जीनज शुरू कय देंगे
क्योंवक आऩ हय ऩल जीववत यहेंगे ।

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How to do matsyendrasana (fish pose) and what are its benefits

  • 1. How to do Matsyendrasana (Fish Pose) and what are its Benefits शयीय की ऊजजा कॊ फढजएँ औय क ं धे भें प्यजय बये खखिंचजव क े सजथ आत्मववश्वजस जगजते रृए संस्क ृ त भें फपश ऩॊज़ मज भत्स्यसेनज क े सजथ थकजन से लफ़िए। ऐसज कहज जजतज है वक मफद आऩ ऩजनी भें भत्स्यजसन कयते हैं, तॊ आऩ भछली की तयह तैयने भें सक्षभ होंगे। क ै से करें मत्स्यसन (फिश पॊज़) और क्या हैं इसक े िायदे भत्स्यसन मज फपश ऩॊज़ एक आसन है जजसे संस्क ृ त भें भत्स्यजवतजय; भत्स्य - भछली, आसन - आसन; उच्चजयण क े रूऩ भें - mot-see-AHS-anna। जफ आऩ ऩीछे देखते हैं, तॊ फहिंदू ऩोयजणणक कथजओं भें कहज गमज है वक भत्स्य बगवजन ववष्णु क े एक अवतजय थे, जॊ ब्रह्जंड क े संयक्षक थे। मह कहज जजतज है वक ऩृथ्वी भ्रष्ट हॊ गई थी, औय एक फजढ ऩृथ्वी कॊ धॊने जज यही थी। ववष्णु ने भत्स्य नजभक अवतजय धजयण वकमज, औय सबी ऋवषमों कॊ सुयक्षज क े जलए ऩरृँचजमज, इस प्रकजय उनक े सबी ज्ञजन कॊ संयक्षक्षत वकमज गमज। इस आसन कज उद्देश्य है वक जफ आऩ संतुलन से फजहय भहसूस कयते हैं तॊ ध्यजन क ें फित औय लचीलज हॊतज है, जैसज वक भत्स्य ने उस संतुलन कॊ ऩृथ्वी औय सभुि क े फीच भजयज। 1. इस आसन कॊ करने से पहले आपकॊ ये पता हॊना चाहहए इस आसन कज अभ्यजस कयने से ऩहले आऩ अऩने ऩेट औय आंतों कॊ खजली यखनज सुननश्चित कयें मज आसन कॊ कयने से कभ से कभ चजय से छह घंटे ऩहले अऩनज बॊजन कयें तजवक आऩकज बॊजन ऩच जजए औय अभ्यजस क े दोयजन खचा कयने क े जलए ऩमजाप्त ऊजजा हॊ। सुफह सफसे ऩहले मॊग कज अभ्यजस कयनज सफसे अच्छज है। लेवकन अगय आऩ मह सुफह नहीं कय सकते हैं, तॊ शजभ कॊ इसकज अभ्यजस कयनज ठीक है।  स्तर: फुननमजदी  शैली: हठ मॊग  अवधि: 30 से 60 सेक ं ड  पुनरावृत्ति: कॊई नहीं  स्ट्रेच: गले, नजणब, फहऩ फ्लेक्ससा, गदान क े सजभने, ऩसजलमों क े फीच भजंसऩेजशमजं (इंटयकॊस्टल)।  मजबूती: ऊऩयी ऩीठ, गदान क े ऩीछे की भजंसऩेजशमजं 2. क ै से करें मत्स्यसन (फिश पॊज़)  अऩनी ऩीठ ऩय सऩजट लेटें, सुननश्चित कयें वक आऩक े ऩैय एक सजथ हैं, औय आऩक े हजथ आऩक े शयीय क े फगल भें आयजभ से यखे हैं।  अऩनी हथेजलमों कॊ अऩने क ू ल्हों क े नीचे इस तयह यखें वक हथेजलमजँ ज़भीन की ओय हों। अफ, कॊहननमों कॊ एक- दूसये क े कयीफ लजएं , उन्हें अऩनी कभय क े कयीफ यखें।  अऩने ऩैयों कॊ घुटनों से ऐसे क्रॉस कयें वक आऩकी जजंघों औय घुटनों कॊ पशा ऩय सऩजट यखज जजए।
  • 2.  सजंस लें औय अऩनी छजती कॊ इस तयह ऊऩय उठजएं वक आऩकज जसय बी उठज रृआ हॊ औय आऩकज तजज पशा कॊ छ ू जजए।  सुननश्चित कयें वक आऩक े शयीय कज बजय आऩकी कॊहनी ऩय है न वक आऩक े जसय ऩय। जैसे ही आऩकी छजती कॊ उठजमज जजतज है, हल्क े से अऩने क ं धे क े ब्लेड ऩय दफजव डजलें।  स्थितत कॊ तफ तक ही यहे जफ तक आऩ सहज न हों। सजभजन्य रूऩ से सजंस लें।  सजँस छॊ़िें औय स्थितत कॊ छॊ़ि दें, ऩहले अऩनज जसय उठजएं , औय फपय अऩनी छजती कॊ जभीन ऩय नगयज दें। अऩने ऩैयों कॊ खॊल दे औय आयजभ कये। 3. साविाधनयाां और अांतर्विरॊि  मफद आऩ उच्च मज ननम्न यक्तचजऩ से ऩीफ़ित हैं तॊ इस भुिज से फचनज सफसे अच्छज है।  सजथ ही, अननिज औय भजइग्रेन क े यॊनगमों कॊ फपश ऩॊज से ऩयहेज कयने क े जलए कहज जजतज है।  मफद आऩकॊ ऩीठ भें चॊट लगी है, तॊ मह दृढतज से अनुशंसज की जजती है वक आऩ इस आसन से फचें। 4. शुरुआत क े र्िप्स एक शुरुआत क े रूऩ भें, मह संबव है वक आऩ इस आसन कज अभ्यजस शुरू कयते सभम अऩनी गदान भें खखिंचजव भहसूस कय सकते हैं। इससे फचने क े जलए, आऩ मज तॊ अऩनी छजती कॊ थॊ़िज नीचे कय सकते हैं, मज अऩने जसय क े नीचे एक भु़िज रृआ क ं फल मज छॊटज तवकमज डजल सकते हैं जफ तक वक आऩ इस आसन भें सहज भहसूस न कयें। 5. एडवाांस्ट्ड पॊज़ वहरएशन्स मह आसन ऩैयों कॊ सीधज यखने औय ऩैय की उंगजलमों कॊ फजहय की ओय इशजयज कयते रृए बी वकमज जज सकतज है। इसे थॊ़िज ऊऩय कयने क े जलए, आऩ अऩने ऩैयों कॊ जभीन से लगबग छह इंच ऊऩय उठज सकते हैं, मह सुननश्चित कयते रृए वक आऩक े ऩैय की उंगजलमों कॊ इंनगत वकमज गमज है। मफद आऩ खखिंचजव कॊ फढजनज चजहते हैं, तॊ अऩने हजथों कॊ अंजजल भुिज भें यखें, इसक े फजजम उन्हें अऩने ननतंफों क े नीचे यखें। अंजजल भुिज भें अऩने हजथों कॊ लजने क े जलए, अऩनी फजहों कॊ प ै लजएं , औय अऩनी उंगजलमों कॊ छत की ओय जजने दें। 6. मत्स्यसन (फिश पॊज़) क े लाभ  मह आसन ऩॊषक तत्वों क े अवशॊषण कॊ उकसजतज है। मह छजती औय गदान क े क्षेत्रों कॊ बी प ै लजतज है औय क ं धों औय गदान भें तनजव छॊ़ितज है।  मह सजंस की सभस्यजओं से यजहत फदलजतज है क्योंवक मह सही तयह की सजंस लेने कॊ प्रॊत्सजफहत कयतज है।  मह वऩट्यूटयी, ऩैयजथजइयॉइड औय ऩीननमल ग्रंतथमों कॊ बी टॊन कयतज है।  मह ऩीठ कॊ प ै लजतज है औय इसे टॊन कयतज है, इस प्रकजय ऩीठ औय ऩीठ क े ददा से यजहत नभलती है।  मह ऩीठ क े ऊऩयी फहस्से औय गदान क े ऩीछे की भजंसऩेजशमों कॊ बी भजफूत फनजतज है।  मह क ू ल्हे फ्लेक्ससा औय ऩसजलमों क े फीच की भजंसऩेजशमों कॊ एक अच्छज खखिंचजव देतज है।  गदान औय ऩेट क े सजभने की भजंसऩेजशमों कॊ सवक्रम वकमज जजतज है।  गले औय ऩजचन अंगों कॊ एक अच्छी भजजलश नभलती है।  मह आसन कॊ फेहतय फनजने भें भदद कयतज है।  मह सबी यॊगों कॊ नष्ट कयने क े जलए जजनज जजतज है, औय ननम्नजलखखत क े जलए ववशेष रूऩ से उऩमॊगी है:  कब्ज़  श्वसन संफंधी फीभजरयमजँ  हल्क े ऩीठ कज ददा  थकजन  जचिंतज  भजजसकधभा कज ददा 7. मत्स्यसन (फिश पॊज़) क े पीछे का र्वज्ञान
  • 3. मह आसन आऩकॊ ध्यजन क ें फित कयने औय लचीलज फनजने क े जलए जजनज जजतज है जफ आऩ अननश्चित औय फहल जजते हैं। इस आसन भें, आऩक े ऩैयों कॊ इस बफिंदु ऩय ले जजमज जजतज है वक वे ऩृथ्वी भें गहयजई से डूफे रृए भहसूस कयते हैं। मह आऩकी छजती कॊ उठजतज है औय श्वजस कॊ गहयज कयतज है। फपश ऩॊज़ आऩकी ऩीठ औय ऩेट कॊ भजफूत फनजतज है, औय गदान कज वक्र थजमयजइड क े लजब क े जलए कजभ कयतज है। सबी वऩछे झुकने वजले ऩॊज़ की तयह, मह आसन आऩक े भूड कॊ उज्ज्वल कयने की फदशज भें कजभ कयतज है। मह आसन एक तजज़ज ववयजभ की तयह कजभ कयतज है, जॊ आऩकॊ ज़भीन ऩय वटकज देगज औय आऩकॊ जगजएगज। आऩ ऊजजावजन औय जीवन से बयज रृआ भहसूस कयेंगे। दॊऩहय क े भध्य भें आऩकॊ इस आसन कॊ कयने से कॊई नहीं यॊक यहज है! मफद आऩ अऩने डेस्क जॉफ ऩय हैं, औय आऩकी यीढ की हड्डी गॊल है, जफ आऩ ऩूये फदन फैठते हैं, तॊ आऩ अऩनी आसन की छजऩों कॊ उलटने क े जलए, अऩनी क ु सी ऩय फैठे रृए भत्स्यजसन क े सभजन आंदॊलनों कज ननभजाण कय सकते हैं। 8. प्रारांधभक पॊज़ बुजंगजसन सजलजबजसनज धनुयजसन फद्ध कॊणजसन सुप्त ववयसजनज वीयजसनज ऊर्ध्ा भुख श्वजनजसन 9. िॉल-अप पॊज़ उष्ट्रजसन सुप्त ववयसजनज गॊभुखजसन वीयजसनज सेतु फंध सवंगजसनज मफद आऩ भत्स्यसन कॊ अऩने दैननक जीवन भें एकीक ृ त कयते हैं, आऩ जीवन कॊ ऩूयी तयह से जीनज शुरू कय देंगे क्योंवक आऩ हय ऩल जीववत यहेंगे ।