Fish Pose Matsyasana

Fish Pose Matsyasana


This exercise involves lying on your back and arching your chest up towards the ceiling while keeping your legs and arms straight. It is said to help improve posture, relieve tension in the neck and shoulders, and stimulate the thyroid gland.

Muscle Group

Equipment Required

Fish Pose Matsyasana Instructions

  1. Start by lying flat on your back with your legs extended and your arms at your sides.
  2. Bend your knees and bring your feet towards your hips, keeping them hip-width apart.
  3. Place your hands under your hips with your palms facing down.
  4. Press your elbows and forearms into the ground and lift your chest up towards the ceiling.
  5. Keep your head and neck relaxed and allow the crown of your head to rest on the ground.
  6. Hold the pose for 5-10 breaths, then release by lowering your chest and head back down to the ground.

Fish Pose Matsyasana Form & Visual

Fish Pose Matsyasana

Fish Pose Matsyasana Benefits

  • Stretches the chest, neck, and shoulders
  • Strengthens the upper back muscles
  • Improves posture
  • Relieves tension and fatigue in the neck and shoulders
  • Stimulates the thyroid gland and improves metabolism
  • Helps to alleviate respiratory problems
  • Calms the mind and reduces stress

Fish Pose Matsyasana Muscles Worked

  • Abdominal muscles
  • Chest muscles
  • Neck muscles
  • Throat muscles
  • Spinal muscles

Fish Pose Matsyasana Variations & Alternatives

  • Half Fish Pose Ardha Matsyendrasana
  • Bound Fish Pose Baddha Matsyasana
  • Reclining Fish Pose Supta Matsyasana
  • Lotus in Fish Pose Padmasana Matsyasana
  • Revolved Fish Pose Parivrtta Matsyasana