Fish Pose
Matsyasana
About This Pose
Fish Pose (Matsyasana) is a reclining backbend that opens the chest, throat, and front of the neck. Lying on the back, the practitioner props onto the forearms or the crown of the head, lifting the heart toward the sky and creating a deep arch through the upper spine. Traditionally practiced as a counter pose to Shoulderstand, Fish Pose expands the lungs, stretches the intercostal muscles, and stimulates the throat. It is a rejuvenating heart opener that relieves rounded-shoulder posture and invites deep, full breathing.
Step-by-Step Instructions
- 1
Lie on your back with legs extended
- 2
Slide the hands, palms down, under the hips
- 3
Press into the forearms and elbows
- 4
Lift the chest and arch the upper back
- 5
Gently tilt the head back
- 6
Rest the crown lightly on the floor
- 7
Keep most of the weight in the forearms
- 8
Open the throat and breathe into the chest
- 9
Hold for 5 breaths
- 10
Lift the head, lower the back, and rest
Alignment Cues
- Weight in the forearms, not the head
- Chest lifting and broadening
- Neck long, throat softly open
- Legs active and engaged
- Shoulders drawing down and back
Benefits
- Opens the chest, lungs, and throat
- Stretches the front of the neck
- Counteracts rounded shoulders
- Improves posture
- Stimulates the thyroid area
- Relieves tension in the upper back
Modifications
- Place a bolster lengthwise under the spine
- Keep the head off the floor
- Bend the knees with feet flat
Variations
- Extend the arms and legs for Full Fish
- Practice after Shoulderstand
- Add a block under the upper back for a restorative version
Cautions & Contraindications
Cautions
- Support the head lightly, avoid crushing the neck
- Keep the weight in the forearms
- Move slowly out of the pose
Avoid this pose if you have:
- Neck or cervical spine injury
- Migraine or headache
- High or low blood pressure
Quick Facts
Primary Focus
chestSecondary Focus
Suggested Hold
30 seconds
Tags
Equipment
