Fish Pose
Matsyasana
About This Pose
Fish Pose (Matsyasana) in its full expression is a deep reclining backbend and heart opener. Lying back, the crown of the head rests on the floor as the chest lifts high into a strong thoracic arch. From this foundation the straight legs lift to around 45 degrees and the arms lift parallel to the legs, reaching toward the feet, so the body balances between the crown of the head and the hips. This advanced variation builds core strength and stamina while deeply opening the chest, throat, and front body, and traditionally serves as a powerful counter pose to Shoulderstand. Warm up with the preparatory stages before attempting the full pose.
Step-by-Step Instructions
- 1
Lie on your back with the legs extended
- 2
Slide the hands under the hips, palms down
- 3
Press into the forearms and lift the chest
- 4
Arch the upper back and set the crown of the head on the floor
- 5
Keep the weight in the hips and forearms
- 6
Engage the core and lift both legs to about 45 degrees
- 7
Lift the arms to reach parallel to the legs
- 8
Point the toes and reach through the fingers
- 9
Breathe steadily and hold for 3 to 5 breaths
- 10
Lower the legs and arms, lift the head, and rest
Alignment Cues
- Crown lightly on the floor, weight in the hips
- Chest lifting high, upper back arched
- Legs straight and lifted together
- Arms parallel to the legs
- Core engaged, low back supported
Benefits
- Deeply opens the chest, lungs, and throat
- Strengthens the core and hip flexors
- Improves posture and spinal extension
- Stimulates the throat and thyroid area
- Builds stamina and focus
- Energizes the whole body
Modifications
- Keep the legs on the floor (Head to Floor stage)
- Support the upper back on a block
- Bend the knees to reduce core load
Variations
- Fish Pose Head to Floor with legs down
- Supported Fish over a block
- Practice after Shoulderstand as a counter pose
Cautions & Contraindications
Cautions
- Set the crown down with the weight in the hips, not the neck
- Engage the core to protect the low back
- Come out slowly and rest the head
Avoid this pose if you have:
- Neck or cervical spine injury
- Low back injury
- Migraine or headache
- High or low blood pressure
- Pregnancy
Quick Facts
Primary Focus
chestSecondary Focus
Suggested Hold
20 seconds
Tags
Equipment
