Fish Pose

Matsyasana

maht-see-AH-sah-nah

A heart-opening backbend that stretches the chest and throat while strengthening the upper back. Fish Pose is traditionally practiced as a counter-pose to Shoulder Stand, opening the front of the neck and throat that are compressed in inversions. It stimulates the thyroid gland, improves breathing capacity, and creates an expansive feeling through the entire front body.

How to do Fish Pose

1. Lie on your back with your legs extended and arms alongside your body. Slide your hands, palms down, under your hips or buttocks for support.
2. Press your forearms and elbows firmly into the floor. On an inhale, lift your chest and upper back off the mat, creating a deep arch through the thoracic spine.
3. Tilt your head back and gently place the crown of your head on the floor. Most of your weight should remain on your forearms and elbows, not on the head.
4. Keep your legs active by pressing through the heels and engaging the quadriceps. You can keep the legs extended or cross them in Lotus for a more advanced variation.
5. Breathe deeply into the expanded chest, feeling the stretch across the front of the throat and collarbones. Hold for five to eight breaths, then lift the head first before slowly lowering the back.

Benefits of Fish Pose

• Opens the chest, throat, and front of the shoulders
• Stimulates the thyroid and parathyroid glands
• Stretches the intercostal muscles and improves breathing capacity
• Strengthens the upper back and neck extensors
• Counterbalances Shoulder Stand and forward folds

Muscles Engaged

Modifications & Variations

• Place a block under the upper back (between the shoulder blades) for a supported version
• Keep the head lifted instead of resting it on the floor if the neck is sensitive
• Bend the knees and place the feet flat on the floor for more lower back support

Cautions

• Avoid with serious neck injuries or cervical spine problems
• Use caution with high or low blood pressure
• Not recommended with chronic migraines