Matsyāsana
Fish Pose
Updated:
Benefits
- ✓Deeply stretches the chest, intercostal muscles, and throat
- ✓Stimulates the thyroid and parathyroid glands
- ✓Improves breathing and increases lung capacity
- ✓Relieves tension in the shoulders and upper back
- ✓Helps with fatigue and anxiety
Instructions
- 1.
Starting position — Dandasana
Sit in Dandasana (Staff Pose) with legs extended and arms alongside the body. Place the palms under the sitting bones with the fingers toward the feet. Slowly lie back, sliding the elbows behind — they remain on the floor.
- 2.
Backbend — opening the chest
Press the elbows and forearms into the floor. On an inhale, lift the chest toward the ceiling, arching the upper back. Gradually tilt the head back and place the crown lightly on the floor. The weight is NOT on the head — it is on the elbows and forearms.
- 3.
Legs and holding
The legs remain extended and active — press the backs of the thighs into the floor, spread the toes. Breathe deeply, feeling the chest expand with each inhale. Hold for 15–30 seconds.
- 4.
Exiting the pose
On an exhale, press the elbows into the floor, lift the head and slowly lower the back to the floor. Release the arms and rest them alongside the body. Lie still for a few breaths before moving to the next pose.
Modifications & Props
Props needed
For beginners — with a bolster under the back
Place a bolster crosswise under the upper back (beneath the shoulder blades). Lie back over it and release the arms to the sides. The bolster supports the backbend and allows holding for 3–5 minutes in a passive, restorative variation.
With a blanket under the head
If the crown does not comfortably reach the floor, place a folded blanket. The blanket reduces the neck load and allows focus on chest opening. Gradually reduce the blanket height over time.
With a block between the shoulder blades
Place a block at medium or low height between the shoulder blades. Lie back over it, releasing the arms to the sides. The block precisely directs the backbend to the thoracic region and is an excellent teacher for the correct opening zone.
⚠Contraindications
- •Neck or cervical spine injury — the pressure on the crown may be dangerous
- •High or low blood pressure — the backbend alters blood flow
- •Migraine or insomnia — the pose may be overly stimulating
Frequently Asked Questions
Why is Matsyasana done after Sarvangasana?
Matsyasana is the traditional counterpose to Sarvangasana (Shoulderstand). Sarvangasana flexes the neck and compresses the thyroid. Matsyasana extends the neck and stretches its front, creating balance. Together, the two poses regulate the thyroid gland.
Is it safe to rest on the crown of the head in this pose?
The crown only lightly touches the floor — the weight is not on it. If you feel pressure on the neck, use a blanket under the head or a bolster under the back. With a cervical spine injury, always work with props and a teacher.
Related Poses
Bridge Pose
Setu Bandha Sarvangasana opens the chest, strengthens the legs and calms the nervous system. A safe backbend for beginners with many prop-supported variations.
Camel Pose
Ustrasana opens the chest, stretches the entire front body and strengthens the spine. Learn proper Iyengar technique with props for a safe backbend.
Cobra Pose
Bhujangasana strengthens the back, opens the chest and improves spinal flexibility. A foundational Iyengar yoga pose accessible to beginners with proper technique.