Matsyasana (Fish Posture)

This Asana will help one to float on water easily with Plavini Pranayama.

这个体式将帮助人们在练习流溢式调息时很容易漂浮于水中.

Therefore it is called fish-pose, Matsyasana. Spread a blanket and sit on Padmasana by keeping the right foot over the left thigh and the left over right thigh.

因此把它叫做鱼式,散盘,将右脚放在左腿的根部,左脚放在右腿根部,形成莲花坐.

Then lie flat on the back. Hold the head by the two elbows. This is one variety.
然后平躺,两个手肘放在头的两侧,这是一种方法
Stretch the head back, so that the top of your head rests on the ground firmly on one side and the buttocks only on the other, thus making a bridge or an arch of the trunk.

头部向后伸展,使得头顶贴放在地面上,作为一个支撑点,让头和臀部之间的躯干形成一个像桥一样的拱形.

Place the hands on the thighs or catch the toes with the hands.

You will have to give a good twisting to the back. This variety is more efficacious than the former one. The benefits that you derive from this variety are a hundred times more than what you get in the previous variety.

将手放在大腿根部或是用手抓住脚趾.你的背部将形成一个非常好的孤线.这个方法比前一种更有效.

这个方法的好处要比你以前练习的方法得到的好处要多一百倍.
Those fatty persons with thick calves,who find it difficult to have Padmasana (foot-lock), may simply sit in the ordinary way and then practise this Asana. Practise the Padmasana first. Make it firm, easy and steady. Then take Matsyasana.

那些肥胖的、小腿肚很粗的练习者会发现要盘双莲花坐非常困难,只能用普通的散盘来练习这个体位.

所以要先练习莲花坐,当练习变得轻松、稳定以后再练习鱼式.

 Do this Asana for 10 seconds in the beginning and increase it to 10 minutes.

一开始做这个体位保持10秒钟,最后可以增加到10分钟.
When you have finished the Asana, slowly release the head with the help of hands and get up. Then unlock the Padmasana.You must practise this Asana soon after Sarvangasana.

当你完成这个体位时,借助手的帮助将头部慢慢放松，起身然后将双腿松开.你必须在肩倒立后马上练习这个体位.

It will relieve stiffness of the neck and all crampy conditions of the cervical region caused by long practice of Sarvangasana.

它可以缓解长时间做肩倒立导致的脖子僵硬和子宫部位的痉挛（绞痛）。

This gives natural massage or shampooing to the congested parts of the neck and shoulders.

Further it affords the maximum benefits of Sarvangasana. It is a complimentary Asana of Sarvangasana. Rather it supplements Sarvangasana.

还能让颈部和肩膀充血部位得到自然的推拿和按摩,让肩倒立的益处发挥到最大功效.它与肩倒立相辅相成,甚至是一个补充体位.

 As the larynx or wind-box and trachea (wind-pipe) are thrown open widely, this Asana helps deep breathing.由于喉头（风箱）和气管（风管）被迫大幅度张开，所以这个体位能够帮助练习者深度呼吸．

Matsyasana is the destroyer of many diseases. It removes constipation. It brings down the accumulated faecal matter to the rectum. It is useful in asthma, consumption, chronic bronchitis, etc., on account of the deep breathing.鱼式可以消除很多疾病.由于深度呼吸的原因，它可以帮助改善便秘,带走身体长期积累的宿便，对于哮喘、肺结核和慢性支气管炎也都有益.

（翻译的若有不对之处，请朋友们多多指正，多多交流学习）

翻译这篇文章的初衷是因为我在上课的时候,碰到两个学员在做鱼式时,腰都会很疼,询问了她们的情况,平时也都没有腰疼的现象,但就是在做鱼式时很疼.并检查了她们的体位,也没有发现什么异样,后回家自己练习后得之,有可能是小腹,臀部,腿部没有收紧的原因.最大的原因还是腰腹力量太薄弱.除了手肘的力量,其他的部位也是要均匀用力的.又查阅了一些专业书籍,但都没有很好的解释.特别是中文书和网站上的一些文章都写得很粗,虽然翻译完这篇文章也没有给我一个确切的答案,但是在翻译的过程中,也学到很多.以前一直偷懒,觉得自己能看懂就行,何必还要翻译出来,怪浪费时间和精力的.但是真正翻译了才会发现其中的乐趣,还可以发现平日里不曾发现的问题.放在博客里,还可以和大家共同交流,发现更多问题.

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以下是中文的相关资料,有什么好的文章也希望朋友们多多推荐,多多补充.
MATSYASANA