Posted: September 15, 2020
Fish Pose — Matsyasana (Mot-see-AA-SUN-aa) — is a chest opening posture commonly used as a counter pose to Shoulder Stand. The yoga pose has many benefits, including breathing deeply to improve respiratory ailments. The pose gets its name from the Sanskrit words, matsya, meaning fish and asana, meaning pose.
Level of Difficulty: Beginner/Intermediate
Step-by-step instructions
Lie on your back with your feet together and hands relaxed alongside your body.
Place your hands underneath your hips, palms facing down. Bring your elbows closer together.
Breathing in, lift your head and chest off the ground.
Keeping your chest elevated, lower your head backward and touch the top of your head to the floor.
With your head lightly touching the floor, press your elbows firmly into the ground, placing your weight on your elbows and not on your head. Lift your chest up from in-between the shoulder blades. Inhale. Press your thighs and legs to the floor.
Hold the pose for as long as you comfortably can, taking long, deep breaths. Relax in the posture with every exhalation.
Once complete, lift your head off the ground, lowering your torso and head to the floor and relax.
Benefits
Stretches and strengthens the upper back, chest, and neck.
Relieves tension in the upper body, neck and shoulders.
Provides relief from respiratory disorders by encouraging deep breathing.
Tones the parathyroid, pituitary, and pineal glands.
Precautions
If you have the following conditions, you may avoid this pose or modify it.
High or low blood pressure
Migraine
Headache
Insomnia
Lower back injury
Neck injury
Modifications and variations
To Modify: If you feel any strain on your neck, lower your chest and lessen the intensity of the stretch. You can also use a yoga block to support your back.
Variations: For increased challenge, practice fish pose (matsyasana) with legs folded as in lotus pose (padmasana).
Preparatory and follow-up poses
Lotus Pose | Padmasana (Preparatory)
Cobra Pose | Bhujangasana (Preparatory)
Shoulder Stand | Sarvangasana (Preparatory)
Bridge Pose | Setu Bandhasana or Setu Bandha Sarvangasana (Preparatory)
Browse our entire yoga poses library and learn more about each yoga pose in detail.
While a regular yoga practice can result in improved health, know that it is not a substitute for medical treatment. It is important to learn and practice yoga under the supervision of a trained teacher. In the case of a medical condition, practice yoga after consulting a doctor. Do you need information on courses? Contact us at programs@us.artofliving.org to find a Sri Sri Yoga Foundation Program online or at an Art of Living Center near you.
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