Matsyasan and Setubandhasan method and benefits.


Matasy means 'fish' In this posture, the body takes the position of fish floating. Hence it is called the Matasyasan.

Let's follow the steps given below to do Matasyasan:

Initial position-

  • Sit in Padmasan.
  • Bend the body and lean backwards while supporting the elbows.
  • Raising the chest, move the head back and down the floor towards the floor.
  • Place the center of the head on the floor.
  • Hold the toes of the fingers with your fingers and thumbs.
  • Place the elbows on the floor. Stay constant in 5-10 seconds full position.

    Back in former position-

    • Bring the chest down with the help of the elbows, bring the head to the floor, open the legs.
    • Sit back in the padmasan position.


    Focus on the following points-

    • When sitting in the footsteps, keep the torso straight.
    • Raise the torso only to the convenient position.
    • Turning backwards and supporting the elbows while taking the chest down.
    • Do not turn the neck back with a shock
    • Do not remove the support of the elbows given to the neck while raising the chest. 

    Benefits of Matasyasan:

    • This condition is of therapeutic importance for light back pain and exhaustion.
    • This asana exercises the spinal cord and makes the body flexible.
    • It is useful for throat-like throat problems like tonsil.
    • This reduces contemplation and creates a feeling of lightness.
    • This posture removes stomach and chest pain.
    • Regularizing this posture brings relief to the face.
    •  This posture decreases the fat stomach.
    • This posture is beneficial for thyroid patients.
    • This posture is beneficial in the treatment of constipation


    • If peptic ulcers are suffering from acute problems of heart disease, hernia and back, then do not do this asan.


    Setubandhasan means 'make a bridge'. In this posture, thighs, hips, waist and dorsal part are raised in the air. The shape of this posture is similar to the bridge. Hence it was named Setubandhasan.
    Let's follow the steps given below to do Setubandhasan-

    Initial position-

    • Go straight down the legs, the feet are straight together, the side of the arm is resting on the floor and palms on the floor.
    • Bend the two legs with knees, the legs of the feet are attached to the floor and the edges are close to the hips.
    • Hold both ankles tightly with your hands or keep both hands close to the ankles.
    • Raise the thighs and backs as conveniently as possible.
    • Keep neck and shoulders firmly on the floor, support the body with head, shoulders, arms and legs, maintain the situation as comfortable as possible.

    Back informer position-

    • Leave the ankles grip.
    • Bring the thighs down on the floor.
    • Straighten the legs and spread the front.
    • Combine the legs and bring the arms to the side of the body.

    Focus on the following points-

    • In the beginning, knees should be kept separate from each other during practice.
    • If you are not successful in catching ankles early on, do not be disappointed.

    Benefits of Setubandhasan:

    • This asana brings coordination between body and mind and increases concentration.
    • It is beneficial to strengthen the lower back and abdominal muscles.
    • It widens the chest.
    • It removes muscle tension and stiffness and gives energy to the body.
    • This posture is beneficial for back pain
    • This posture is beneficial for thyroid patients.
    • With this posture, the spinal cord is flexible.
    • By doing this posture regularly, the thigh and stomach jerk will end soon.
    • This seat proves to be beneficial for asthma patients.


    • If you are suffering from heart disease, hypertension and excessive obesity, then do not do this asana..

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