Fish Pose Matsyasana
Description
Fish Pose (Matsyasana) is a supine yoga backbend where you lie on your back and arch your upper back off the floor, resting the crown of your head lightly on the mat. It opens the chest, throat, and front of the body while stretching the neck. It is often used as a counter pose to shoulder stand.
Equipment Required
Fish Pose Matsyasana Instructions
- Lie flat on your back with legs extended and feet together. Arms at your sides.
- Place your hands palms-down underneath your hips. Slide your forearms and elbows under your body.
- Press your forearms and elbows into the floor.
- Lift your chest and arch your upper back off the floor.
- Tilt your head back and gently rest the crown of your head on the floor (do not put weight on it).
- Open your chest fully. The weight should be on your forearms, not your head or neck.
- Hold for 5 to 8 breaths. Breathe deeply into your chest.
- To exit, lift your head, lower your back, and rest flat on the floor.
Fish Pose Matsyasana Form & Visual
Fish Pose Matsyasana Benefits
- Opens the chest and throat
- Stretches the front of the neck and shoulders
- Counter pose to shoulder stand and forward folds
- Improves posture and breathing capacity
- Energizing and uplifting
- No equipment needed
Fish Pose Matsyasana Muscles Worked
- Erector spinae (upper back)
- Pectoralis major (stretched)
- Anterior deltoid (stretched)
- Sternocleidomastoid (stretched)
- Hip flexors (slight)
Fish Pose Matsyasana Variations & Alternatives
- Cobra Pose
- Wheel Pose
- Fish Pose with Legs Lifted (advanced)
- Supported Fish Pose (block under shoulder blades)
- Fish Pose with Hands at Heart
