YanvaYoga > Yoga Poses > Fish Pose

Fish Pose - Matsyasana

02.02.202304.02.2023

Fish Pose or Matsyasana (maht-see-AHS-uh-nuh) in Sanskrit, comes from two words: “Matsya” meaning “fish” and “Asana” meaning “pose”/ It is a beautiful heart-opening posture that strengthens and lengthens the upper body.

It is usually used as the counter-pose to Shoulderstand ( Sarvangasana) because it neutralizes pressure on the neck and spine, but it is also a deep stretch with many benefits in its own right!

Pose Detail

Body Position: Backbend Yoga Poses, Supine Yoga Poses
Difficulty: Beginners, Intermediate
By Type: Chest Opening Yoga Poses
By Benefit: Yoga Poses For Stress Relief

Step-by-Step Instructions

Step 1

Begin by lying down on your back.

Step 2

Come up to your elbows with your forearms flat on the mat and your upper arms perpendicular to the floor.

Step 3

Keep your forearms in place and puff up your chest by rolling your shoulders back and tucking your shoulder blades firmly onto your back. You should feel your body creating a backbend.

Step 4

Press your palms into the mat. You can tuck your hands under your butt if that feels like a more stable position for them.

Step 5

Lower the crown (very top) of your head back until it comes to the floor, opening your throat.

Step 6

Keep your legs engaged and your toes active throughout.

Step 7

To come out, press strongly into your forearms and raise your head off the floor. Then release your upper body to the mat.

Benefits and Contraindications

Benefits

Stretches the chest and the front of the throat

Opens the pectorals, hip flexors, and intercostal muscles between the ribs

Stimulates organs in the throat and abdomen

Strengthens the upper back and neck musculature

Opens the accessory muscles of breathing

Releases tension in the thoracic spine and mid-back

Contraindications

Back and Neck Injury or Surgery

High or Low Blood Pressure

Migraine

Pregnancy

Insomnia

Modifications, Props and Tips

To avoid straining your neck, reduce the intensity of the backbend or place a thickly folded blanket under the back of your head. Keep in mind, students should not put their full weight on their heads.
If the backbend feels too difficult, try supporting your back on a thickly rolled blanket, foam roller, or blocks. This makes sure your throat remains soft.
To increase the challenge in this pose, slide your hands out from underneath your buttocks and bring them into Anjali Mudra