Fish Pose (Matsyasana)

Fish Pose is a back bending posture commonly performed after Shoulder Stand as a counter-pose. It is performed in Ashtanga yoga as a part of the closing sequence. The root word ‘matsya’ means fish. There are many variations of this pose from beginner to advanced.

This pose opens the heart and stretches the spine. The entire spine is arched off the ground, while the hips and crown of the head press down. The collarbones spread wide and the front of the throat is open. It is very stimulating for the heart, throat and crown chakra energy centers.

How to Do Fish Pose: Step-by-Step Instructions

Step 1

Lie on your back and place your hands underneath your hips.

Step 2

Begin to arch your whole spine off the floor and place the crown of your head on the ground, as if you were gazing behind yourself. The elbows will press down to help you get the lift of the spine.

Step 3

Draw the shoulder blades in so they neck stays long. Gently draw the abdomen in to protect the lower back. Take five deep breaths here.

Fish Pose Benefits

  • Stretches the chest, throat, spine, rib cage, hip flexors, and abdomen
  • Stimulates throat and abdominal organs
  • Activates the heart, throat, and crown chakras
  • Strengthens the neck and upper back muscles
  • Builds immune system