Fish Pose Preparation
Matsyasana Preparation
About This Pose
Fish Pose Preparation opens the chest on the way toward full Matsyasana. Reclining on the back and propping onto the forearms with the elbows underneath, the chest lifts and broadens as the head releases gently back and the throat begins to open, without yet bringing the crown all the way to the floor. The legs stay long on the mat. This stage builds the chest opening and upper-back arch of Fish Pose in a controlled, neck-friendly way, and is a good place to pause before progressing to the head-to-floor stage.
Step-by-Step Instructions
- 1
Lie on your back with the legs extended
- 2
Slide the hands under the hips, palms down
- 3
Bend the elbows and place the forearms on the floor
- 4
Press down through the forearms and elbows
- 5
Lift and broaden the chest into an arch
- 6
Let the head release gently back, throat opening
- 7
Keep the crown lifted just off the floor
- 8
Draw the shoulder blades down and together
- 9
Breathe into the chest for 5 breaths
- 10
Lift the head and lower the chest to rest
Alignment Cues
- Weight supported in the forearms
- Chest lifting and broadening
- Head releasing back, neck long
- Crown hovering just off the floor
- Legs extended and active
Benefits
- Opens the chest and shoulders
- Gently mobilizes the upper spine
- Begins to open the throat and front of the neck
- Counters rounded-shoulder posture
- Encourages fuller breathing
- Prepares the body for deeper Fish Pose
Modifications
- Place a bolster lengthwise under the spine for support
- Keep the knees bent with feet flat
- Lift the chest only slightly
Variations
- Progress to Fish Pose Head to Floor
- Set the crown lightly onto the floor
- Support the upper back on a block
Cautions & Contraindications
Cautions
- Support the chest with the forearms
- Release the head back only as far as comfortable
- Keep length in the back of the neck
Avoid this pose if you have:
- Acute neck injury
- Recent spinal injury
- Severe shoulder problems
Quick Facts
Primary Focus
chestSecondary Focus
Suggested Hold
30 seconds
Tags
Equipment
