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.
Muscle Group
Back, Chest, Yoga
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key 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
How to perform
- 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.
FRONT VIEW
BACK VIEW
Chest
Primary
Lower Back
Primary