Fish Pose (Matsyasana)
Pose Overview
| Common Name | Fish Pose |
| Traditional Sanskrit Name | Matsyasana |
| Sanskrit Name Pronunciation | mot-see-AHS-uh-nuh |
| Pose Difficulty | Intermediate |
| Drishti
Drishti is the gaze or visual focus point during yoga poses.
Learn more about Drishti |
Fish, or Matsyasana in Sanskrit, is a yoga pose that is said to be beneficial for stretching out the back, neck, and spine. The name of the pose comes from the fact that it resembles a fish, with the body resting on the back of the head and arms extended upward.
The pose is said to be helpful for increasing flexibility and strength in the back, neck, and spine, as well as for promoting a sense of balance and focus. It can also be beneficial for relieving stress and anxiety, and for promoting a sense of inner peace. Fish pose is said to help to open the chest, and to help to release tension in the upper back, neck, and shoulders.
Benefits of Fish Pose
Fish pose is a great pose with many benefits.
- Opens up the chest and neck
- Strengthens the upper back and shoulders
- Improves posture and flexibility in the spine
- Can help to relieve tension headaches
- Helps to stimulate the thyroid and parathyroid glands, which regulate metabolism
How to Enter Fish Pose
- Start by sitting on your mat with your legs crossed in front of you, in a seated position.
- Bring your hands behind you, and place them on the mat, next to your hips.
- Slowly lower your upper body backwards, and rest your head on the mat.
- If your head does not reach the mat, you can use a block or blanket to support it.
- Once you are in the pose, press your elbows into the mat and lift your chest up towards the ceiling.
- Hold the pose for several deep breaths, and then release.
How to Exit Fish Pose
- Slowly lift your upper body back up to a seated position.
- Release your hands from behind you, and sit in a comfortable position.
Common Fish Pose Modifications & Variations
There are a few modifications you can make to this pose to help ensure it is comfortable and achievable in your practice.
- If you have trouble sitting with your legs crossed, you can sit on a block or blanket to raise your hips.
- If you have trouble resting your head on the mat, you can use a block or blanket to support it.
- To deepen the pose, you can lift your legs off the mat and bring them into a lotus position.
Common Mistakes with Fish Pose
Watch out for a few of these mistakes that are common with Fish pose for less experienced yogis. Staying aware of these and avoiding them can help you reap the full benefits of this pose and avoid any risk of injury or discomfort.
- Not pressing the elbows into the mat, which can cause the shoulders to round forward.
- Not lifting the chest up towards the ceiling, which can cause the neck to compress.
- Holding the breath, which can cause tension in the neck and shoulders.
Safety Guidance
Be careful not to overdo it, especially if you have any neck or shoulder injuries. If you have any neck or shoulder injuries, or if you have high blood pressure, please consult a doctor before attempting this pose. When in doubt, skip this pose in your yoga flow or consider doing a less intense modification of the pose.
