Matsyasana:

Procedure:
1. Lie on your back on the floor with your knees bent, feet on the floor. Inhale, lift your pelvis slightly off the floor, and slide your hands, palms down, below your buttocks.
2. Then rest your buttocks on the backs of your hands (and don’t lift them off your hands as you perform this pose). Be sure to tuck your forearms and elbows up close to the sides of your torso.
3. Inhale and press your forearms and elbows firmly against the floor.
4. Next press your scapulas into your back and, with an inhale, lift your upper torso and head away from the floor. Then release your head back onto the floor.
5. Depending on how high you arch your back and lift your chest, either the back of your head or its crown will rest on the floor. There should be a minimal amount of weight on your head to avoid crunching your neck. (For more about this, see the Beginners Tip below.)
6. You can keep your knees bent or straighten your legs out onto the floor. If you do the latter, keep your thighs active, and press out through the heels.
7. Stay for 15 to 30 seconds, breathing smoothly. With an exhalation lower your torso and head to the floor. Draw your thighs up into your belly and squeeze.

Benefits:
1. Overcomes any stiffness in the neck, while the tension in the opposite direction brings all muscles of the neck into play.
2. The backward pressure of the head causes a brisk flow of blood to all the organs of the neck.
3. The blood flowing out of the heart meets strong hindrances, collects in the neck and thoroughly cleanses the thyroid, the tonsils and the adenoids.
4. This exercise is excellent for clouds and purulent tonsils.

Contraindications/Cautions:
1. High or low blood pressure
2. Migraine
3. Insomnia
4. Serious lower-back or neck injury