Variation 1 : Spread a thick blanket on the
floor. Lie flat on the back. Slowly raise the legs. Lift the
trunk, hips, and legs to the vertical position. Rest the elbows
firmly on the floor and support the back with both hands.
Raise the legs till they become vertical. Press the chin against
the chest. This is the chin lock
While you perform this asana, the back of the neck, the posterior
part of the head, and the shoulders should touch the floor.
Breathe slowly and concentrate on the thyroid glands. Do not
allow the body to shake to and fro. When the asana is over,
lower the legs very slowly and smoothly. Avoid jerking. Do
this asana very gracefully. In it the whole weight of the
body is thrown on the shoulders.
do this twice daily, morning and evening. To derive full benefit
from this asana, the matsyasan should follow in sequence.
Variation 2 : In this position the hands that
support the body are removed and kept vertically along the body.
By removing the hands, the whole weight falls on the cervical
region and shoulder muscles.