The drinking bird pose, also known as matsyasana, is a common yoga pose with a variety of health benefits. In this in-depth article, we will explore what the drinking bird pose is, how to correctly do the pose, and the physical and mental benefits of practicing it regularly.
What Is the Drinking Bird Pose?
The drinking bird pose is a back-bending yoga posture that elongates the spine and opens up the front side of the body. To get into the pose, start by lying flat on your back with your legs together and arms at your sides, palms facing down. Bend your knees and bring your feet up towards your pelvis with the soles planted on the floor. Raise your pelvis up slightly and begin to press the backs of your hands into the floor, slowly lifting your head, shoulders, and upper back off the ground. Clasp your hands together behind your back. If you are very flexible, you can reach for your big toes with your peace fingers or loop a strap around your feet. Otherwise, grab onto your forearms or elbows behind your back. Allow your head to drop back gently as you continue to lift your chest towards the sky. Make sure your chin is not tucked, keeping the front of your throat long. Hold this pose for 5-10 deep breaths, focusing on elongating your spine and opening your chest.
How to Do the Drinking Bird Pose Correctly
Proper alignment is key to receiving the full benefits and avoiding injury in drinking bird pose. Here are some tips for practicing with good form:
- Press evenly through both feet to elevate the pelvis. Do not rely on your hands alone to lift you up.
- Actively push your chest towards your chin while lifting to elongate the spine as much as possible.
- Keep your chin tilted slightly away from your chest to keep the front of your neck long.
- Draw your shoulder blades down and together to open across your collarbones.
- Keep your elbows close together behind your back. Do not let them splay out to the sides.
- Engage your core to support your lower back. Do not overarch.
- Breathe slowly and deeply into your chest and rib cage.
Common misalignments such as overarching the lower back, forcing the chin to touch the chest, or letting the shoulders creep up towards the ears can put undue strain on the muscles and joints. Focus on lifting properly through the upper back while keeping the neck and lower spine long.
What Are the Benefits?
Here are some of the ways the drinking bird pose can improve your health and wellbeing with regular practice:
Spine Extension
The drinking bird is an excellent heart-opening posture that provides a deep stretch along the entire spinal column while decompressing the vertebrae. Backbending poses like this are energizing and can help relieve mild back pain.
Chest & Lung Expansion
As you lift your chest towards the sky, the ribs expand outward, allowing your lungs to fill with more air. This breathing space helps improve respiratory function.
Shoulder Mobility
Clasping the hands or grabbing the feet behind your back provides an intense shoulder stretch. This can increase range of motion and flexibility in the shoulders.
Stress & Anxiety Relief
By opening up the front of the body and counteracting our hunched-over posture, backbends are both physically and emotionally therapeutic. The drinking bird evokes a sense of openness and freedom.
Digestion Aid
The abdominal massage created by compressing the belly in this pose can help stimulate digestion and elimination. It also relieves gas and bloating.
Heart Health
Backbends assist circulation by increasing blood flow throughout the upper body and heart. This delivers nourishment to your cells and may help lower blood pressure.
Kidney Function
The compression and massage of your back body organs, like the kidneys, in the drinking bird pose can improve their functioning. The gentle squeeze flushes out waste and rejuvenates.
Body Confidence
Doing challenging backbends encourages an open, confident posture. Deeply arching your back while keeping your heart lifted fosters self-assurance beyond the mat.
Modifications & Variations
It’s important to practice backbends like drinking bird pose gently and within your personal limits. There are many ways to modify the pose to make it more accessible.
Use a Wall
If lifting your pelvis and upper body that far off the floor strains your back, use a wall for support. Lie on your mat with your shoulders against a wall and bend your knees. Walk your feet in and lift your hips, using the wall to control and support your backbend.
Forearm Assistance
If you cannot reach your feet, place your forearms on your lower back for assistance lifting your chest upwards. This takes some of the intensity off your back muscles.
Bent Knees
To alleviate compression in your lower back, keep your knees bent at a 90 degree angle, feet still planted on the floor. Lift through your core with knees bent.
Yoga Block or Bolster
Placing a block or bolster lengthwise under your spine helps achieve the backbend without overarching. The support lifts your chest easily.
Reclined Variation
A gentler option is to do the pose reclined over an exercise or yoga ball. Sit in front of a ball and slowly walk your feet out, lying back over it. Open your arms out to the sides or overhead.
Who Should Not Do the Drinking Bird?
Though backbends are therapeutic, they do require some caution for certain individuals. Avoid this pose or proceed with modifications if you have any of the following conditions:
- Herniated disc
- Pregnancy
- High blood pressure
- Neck injury
- Low back injury
- Asthma
- Headache
Always listen to your body and come out of the pose if you feel any strain or discomfort. Those new to backbends should practice care when first learning the drinking bird.
Partner Flows
For a more restorative drinking bird variation, try these soothing flows with a partner:
Supported Backbend Over Bolster
Sit back-to-back with your partner, knees bent and feet on the floor. Have your partner place a bolster or pillows lengthwise down your spine. As they stabilize the support, slowly lower back over it, opening your chest and relaxing your upper body. Arms can rest alongside you or reach overhead to completely surrender.
Backbend Assist
Lie on your back and have your partner loop a strap around the arch of your feet, gently lifting them towards the ceiling to guide you into the backbend. Keep your neck and shoulders relaxed as they raise your legs and open your chest and abdomen.
Conclusion
When practiced mindfully, the drinking bird pose expands capacity in the upper back and chest, decompresses the spine, stretches the shoulders, stimulates core strength, and encourages the flow of energy through the body. Approach this heart-opening posture gently, especially if new to backbends. And as with any yoga practice, listening closely to your body’s signals goes a long way towards safe, effective stretching and strengthening.
