MATSYA KRIDASANA

Steps:

1. Start Position: 

   - Lie down on your stomach on a yoga mat. 

   - Keep your legs stretched out and arms by your side. 

2. Position the Legs: 

   - Bend your left leg and bring your left knee outward to the side. 

   - Keep your left foot close to your right thigh or hip. 

   - Your right leg remains straight. 

3. Position the Hands: 

   - Place your hands under your head, one palm over the other, as if forming a pillow. 

   - Rest your forehead or cheek on your hands. 

4. Relax and Hold: 

   - Close your eyes and relax your body. 

   - Breathe deeply and slowly, feeling your body relax with every breath. 

   - Stay in this position for 1–5 minutes.

5. Switch Sides: 

   - Straighten your left leg and bend your right leg in the same way. 

   - Repeat the posture on the other side. 

6. Release: 

   - Slowly bring both legs back to a straight position. 

   - Rest for a moment before sitting up or moving to another pose.

BENEFITS:

1. Relaxes the body: Helps release tension, especially in the hips, lower back, and legs. 

2. Improves digestion: Supports better digestion by gently massaging abdominal organs. 

3. Relieves bloating: Reduces gas and discomfort in the stomach. 

4. Eases menstrual pain: Soothes cramps by relaxing the pelvic area. 

5. Improves blood flow: Encourages better circulation in the abdomen and lower body. 

6. Promotes relaxation: Acts as a calming pose to reduce stress and anxiety. 

7. Supports prenatal comfort: Beneficial for pregnant women (if done carefully) to ease discomfort in the lower back and abdomen. 

CLINICAL IMPORTANCE:

1. Digestive Disorders

-Promotes better digestion.

-Relieves constipation.

-Reduces bloating and gas.

2. Lower Back Pain

- Stretches and relaxes the lower back muscles. 

- Improves spinal alignment.

3. Stress and Anxiety

- Encourages relaxation and calms the nervous system.

- Reduces mental stress and fatigue.

4. Pregnancy

- Alleviates discomfort in the lower back during pregnancy.

- Relieves pressure on the abdomen when lying on one side. 

(Note: Always consult with a healthcare provider before practicing yoga during pregnancy)

5. Sleep disorders (Insomnia)

- Helps relax the body, promoting better sleep.

- Prepares the mind for rest.

6. Improved Circulation

- Facilitates better blood flow, especially when practiced in a calm, meditative state.

7. Posture Improvement

- Encourages better body posture by aligning the spine and reducing stiffness.

8. Reproductive Health

- Relaxes the pelvic region, which may support better reproductive health.

Precautions:

- Individuals with severe spinal injuries, hernia, or recent abdominal surgery should avoid this pose or practice under the guidance of a qualified yoga instructor.

- Practice on a soft surface to avoid discomfort.