How To Do Fish Pose (Matsyasana)

Join us as we explore Fish Pose (Matsyasana), a deceptively gentle yoga posture that can bring far-reaching physical, mental, and emotional benefits! Unwind tension in your chest, neck, shoulders, not to mention stimulating the all-important throat chakra.

This pose offers so much more than just counteracting adverse effects from hours spent hunched over desks or devices. It opens up opportunities for vulnerability and compassion too. So grab your mat now! Let’s get started on this amazing journey into unlocking our true selves with Matsyasana!

How To Do Fish Pose (Matsyasana) Video

Here are the steps to do Fish Pose (Matsyasana):

  1. Begin by lying on your back on your mat with your legs extended and your arms resting at your sides.
  2. Bring your hands under your hips, palms down, and rest your elbows on the ground.
  3. Inhale and lift your chest, arching your back and pressing your elbows into the ground.
  4. If you can, lift your head off the ground and drop it back, bringing the crown of your head to the ground.
  5. You can also keep your head on the ground if that feels more comfortable for your neck.
  6. Press down through your forearms and lift your chest, feeling a stretch in your chest and throat.
  7. Keep your legs active and engaged, pressing through your heels.
  8. Hold the pose for several breaths, then slowly release and come back to a neutral position.

Some additional tips to keep in mind:

Move mindfully and listen to your body as you gently stretch your muscles. Be especially aware of any discomfort so that you can honour it while taking extra precautions against neck or back injuries.

For added support, place a folded blanket or cushion beneath the hips if required. Allowing yourself to relax the shoulders away from the ears in order to deepen both chest and throat stretches further towards their limits.

Benefits Of The Pose For Your Body

The fish pose is the ultimate total-body solution. Not only will it help you stand tall and proud with improved posture.

But its deep breathing also offers numerous health benefits including enhanced lung capacity. With regular practice of this asana, you’ll be on your way to relief from stress and a stronger heart – plus increased spinal flexibility!

Don’t wait any longer. Reap all these incredible rewards simply by incorporating the powerful fish pose into your yoga routine today.

So if you’re ready to experience these amazing benefits first-hand, read on to learn how to prepare for fish pose!

Preparing For The Pose

Unlock the many benefits of this pose with mindful practice! Begin by warming up your body and calming the mind, focusing on stretches that open shoulders and chest.

Take a few moments to incorporate pranayama or breathing exercises for breath awareness before transitioning into this posture.

Devoting time to preparing allows you to deepen your experience when entering and maintaining proper alignment in Fish Pose.. All while using breath work as an aid.

Here are some tips to keep in mind:

  • Start with a comfortable seated position and focus on your breath
  • Slowly move into gentle neck rolls and shoulder shrugs
  • Try a few rounds of Surya Namaskar or Sun Salutations
  • Incorporate heart-opening poses such as Cobra or Bridge

Remember, preparation is key! Take the time to gently ease into this posture before entering Fish Pose.

In the next section, we will discuss how to enter and maintain this pose while keeping proper alignment and utilizing our breath.

Entering And Maintaining Fish Pose

Dive into the pool of fish pose! Start by lying on your back and lift up your chest while arching the upper body.

Tuck elbows in, press down forearms to keep shoulders lifted and feel free to extend head onto mat for a deeper stretch.

Enhance its benefits with mindful breathing techniques as you focus properly aligning yourself. Keeping neck relaxed, avoiding overarching lower back & maintaining an open chest.

Whilst softening areas like face or fists that may be tensed up instead. Add variations such as bringing hands together above head or bending knees for more support.

Prop usage can include placing a block under shoulder blades/supporting oneself with blanket if needed. Get ready to swim away all tension and discover ultimate relaxation in this divine posture!

Now that you have entered fish pose correctly, let’s move onto modifying it for your unique body needs.

Modifying The Pose For Your Body

Everyone is made differently, and no two people inhabit the same body, just like each fish in an expansive ocean.

Although practicing matsyasana can be intimidating with its intense arching of spine and neck, it’s possible to customize your experience by adapting positions that align best for you!

Embrace this pose as a form of self-expression rather than limitation; honor yourself through movement.

Here are some tips on how to modify fish pose for your body:

  • Use props such as blankets or blocks under the upper back and head to provide support
  • Focus on alignment by keeping the elbows grounded and drawing the shoulder blades towards each other
  • If neck pain arises, try placing a folded blanket underneath the base of the skull
  • For those with tight hips or lower backs, keep one or both legs bent during the posture
  • Remember that it’s okay if you don’t go as deep into the pose as others – honor where you’re at in your practice

By making these small adjustments, you’ll find yourself able to fully surrender into fish pose without any unnecessary discomfort or strain.

Tips For Practicing Fish Pose Safely

Finding balance and ease requires mindful practice with proper alignment. To avoid common missteps such as straining the neck or compressing your lower back.

Remember to ground evenly through both sit bones and keep a long spine during this backward arch. With each inhale, allow yourself to open up more into the pose.

On your exhales, use gentle release of any tension you may find as you stay present with each breath. As props like blocks or blankets can help beginners get comfortable in Fish Pose.

Counterposes such as Child’s Pose and Downward-Facing Dog are great for creating body equilibrium before beginning -or after completing –your practice!


Supported Matsyasana. Take a deep breath and let your worries melt away as you settle into Matsyasana.

Place the bolster lengthwise along your mat behind you, then sit upright with legs extended out in front of you before resting back onto your elbows.

Once comfortable, lower yourself down onto the bolster until just above its peak so that it cups around head – feeling how blissful relaxation can be!

Hold this pose for several breaths to savor stillness before rolling off gently again.

Ardha Matsyendrasana with Twist. Unlock the power of your spine with Ardha Matsyendrasana! Start in a cross-legged position, place one hand behind your hip and inhale deeply.

Then twist to the side – if you can manage it wraping your arm around that bent knee for an additional stretch.

With each exhale feel tension melting away from muscles, then take another deep breath before transitioning sides for balance on both sides!

From novices to advanced yogis, this pose is a wonderful practice for both physical and mental exploration.

With consistent dedication and mindful attention to alignment, you can access an inner realm of flexibility in more ways than one!

Frequently Asked Questions

Can Fish Pose Help With Anxiety And Stress?

Yoga is a powerful way to promote holistic wellbeing, going beyond just the physical. Through its breath-based exercises and postures such as fish pose (matsyasana).

Yoga can help create balance between body and mind while reducing stress levels.

As you work with this posture, not only will it open up your chest for deeper breathing.

But also nurture positive emotions like love and compassion towards yourself so that greater peace may arise in both life’s ups and downs!

How Long Should I Hold The Pose For?

To get the most out of it, start by focusing on your breathing while holding the position for 30 seconds to a minute (gradually increasing duration over time).

Make sure you practice proper alignment – keep your feet grounded, press through elbows and lift up in chest area to reduce any potential neck discomfort or strain.

Props like blankets or blocks may also help if needed! With consistent practice of this pose comes freedom from anxiety & stress – how wonderful is that?

Is Fish Pose Safe For People With Neck Injuries?

It’s important, you talk to your doctor first. The pose may bring many benefits to your body, such as stretching the chest and improving posture.

But it’s essential to practice this pose mindfully and with a yoga instructor, if you’re nursing a neck injury.

To modify Matsyasana for safety purposes, use assistive props like blocks or blankets under your head and back.

Also reduce duration of holding initially until you can gradually build up strength in the area over time.

Can The Pose Help With Digestion?

The pose is the perfect pose for those who are looking to increase their flexibility and improve digestive health!

By lying on your back with arms at sides, you can lift up both head and chest while arching upper body backwards.

Additionally, props like blocks or blankets as well as bending one leg if lower back pain arises are totally acceptable modifications.

Furthermore, be sure to take necessary precautions depending on any neck injuries or low-back issues before practicing this classic posture.

Lastly yet most importantly – have fun seeing what new benefits Fish Pose brings into your yoga practice today!

Can The Pose Be Done During Pregnancy?

It’s important, to talk to your doctor first! Expectant mothers can safely reap many of the benefits that yoga has to offer with a few mindful modifications.

The pose is one such posture which allows for additional props, like bolsters or blankets, creating extra comfort and support throughout pregnancy.

The modified move helps open up your chest aiding healthier oxygen flow while relieving stress and pushing aside any built-up fatigue you may be experiencing.

However if this variation isn’t quite what mama needs then there are plenty more options around – seated twists provide just as much tension release in the upper body too!

Always listen to how your body’s feeling though – before attempting anything new during pregnancy always consult with medical professionals firstly ensuring safety comes top priority each time


Ready to take the plunge? Dive into fish pose, or matsyasana, and unlock a world of benefits! This posture can be used as an effective tool against anxiety and stress – opening up your chest while improving breathing.

Don’t worry if you’re feeling overwhelmed. Beginners should start by holding this beautiful asana for only 30 seconds before gradually increasing their time in it.

But don’t forget about safety first: make sure to check with your doctor beforehand if pregnant or injured.

Modify the position with a folded blanket under the head/neck for extra support when needed, and practice after meals to stimulate digestion.

What are you waiting for? Let’s swim into matsyasana and reap its many benefits! Namaste.

How To Do Fish Pose / Canva
How To Do Fish Pose