How to Do Fish Pose (Matsyasana): Step by Step Guide for Beginners

What Is Fish Pose (Matsyasana)?
Fish Pose, known as Matsyasana in Sanskrit, is a heart opening backbend that stretches the chest, shoulders and throat while boosting energy and improving posture. It strengthens the upper back, opens the front body and creates a refreshing sense of lift. The pose is often practised as preparation for Wild Thing Pose Camatkarasana and other deeper backbends.

When You Should Avoid This Pose
Avoid Fish Pose if you have a neck or back injury or if you have recently had surgery. Use support under the upper back or head if lying on the floor feels uncomfortable.

How to Do Fish Pose in 3 Easy Steps

1. Begin on your back.
Start in Staff Pose Dandasana and then lie on your back. Lift your chest and come onto the crown of your head.

2. Press into your hands.
Straighten your arms and press your palms into the floor with your elbows lifted. Draw your shoulder blades together to open the chest fully. Keep your legs straight and engaged.

3. Hold and release.
Stay in the pose for several slow breaths. To come out, lower your torso gently to the floor and release your neck with care.

Variation: Fish Pose in Lotus Pose
Begin in Lotus Pose Padmasana, lie back slowly and move into Fish Pose while keeping the legs crossed. This is a more advanced variation and should only be attempted if Lotus Pose feels comfortable.

Common Questions About Fish Pose (People Also Ask)

Is Fish Pose good for beginners
Yes, especially with support under the back.

What muscles does Matsyasana stretch
It stretches the chest, throat, abdomen and hip flexors.

Can Fish Pose help posture
Yes, it counteracts slouching and opens the front body.

Should the head bear weight in Fish Pose
Only lightly. Most of your weight should be supported by your arms and back.

Preparatory Poses

• Cobra Pose, Bhujangasana
  
• Bow Pose, Dhanurasana
  
• Bound Angle Pose, Baddha Konasana
  
• Locust Pose, Salabhasana
  
• Bridge Pose, Setu Bandha Sarvangasana
  
• Hero Pose, Virasana
  
• Reclining Hero Pose, Supta Virasana
  
• Downward Facing Dog Pose, Adho Mukha Svanasana

Follow Up Poses

• Bridge Pose, Setu Bandha Sarvangasana
  
• Cow Face Pose, Gomukhasana
  
• Hero Pose, Virasana
  
• Reclining Hero Pose, Supta Virasana
  
• Camel Pose, Ustrasana