Last updated on October 2nd, 2025 at 12:23 pm
How to do Fish Pose Matsyasana?
Yoga pose – Fish Pose Matsyasana, like many others, has a lot of variance.
In the text, we described a variation of Fish Pose Matsyasana where the torso rests on the elbows, and in the photo, we showed a more advanced version with the arms folded across the chest.
Boost your energy and combat fatigue with this pose. Fish are always moving, with the fish yoga pose, or Matsyasana in Sanskrit, while building confidence with stretching in the shoulders.
If you perform the Fish yoga pose regularly, you will be able to float like a fish.
You may also like: Yoga pose – Cobra pose (Bhujangasana)
Step by step instruction
1. Lie on your back with your knees bent and your feet on the floor. Inhale, lift your pelvis off the floor, and underline your arms with your palms on the floor, under your glutes.
Lower the sciatic muscles located on your back and hold them in that position during the exercise.
The elbows should be as close to each other as possible, below the torso.
2. Inhale and press your elbows and upper arms to the floor.
Now squeeze your shoulder blades into your back and inhale, lift your chest and head off the floor and look at your toes.
With an exhalation, he lowered his head back to the floor.
Try to lower your head as far back as possible so that your subjects lie on the floor.
Distribute the weight of your head primarily on your elbows and partially on the threads.
3. Stretch your legs, keep your thighs active, and point your heels outward while pulling your toes towards you.
Although in yoga one breathes almost exclusively through the nose, in this position we inhale through the nose but exhale through the mouth.
4. Hold the position for 15-30 seconds (actually half the time spent in Sarvangasana), breathing calmly.
With the exhale, raise your head and lower your torso and head back to the ground. Lift your thighs and tighten them on your stomach.
For Beginner
Don’t put too much tension on your neck when you first begin doing fish yoga postures.
If you’re experiencing neck (throat) ache, gently relax your chest or place a folded blanket or pillow under the nape of your neck.
Therapeutic benefits of Fish Pose (Matsyasana)
- Difficulty breathing
- Mild back pain
- Weakness Anxiety
- Menstrual pains
Benefits
- Traditional texts say that Matsyasana“destroys all diseases”
- Stretches deep hip flexors (psoas) and intercostal muscles It stretches and stimulates the abdominal muscles and the front of the neck
- Relieves the symptoms of painful menstruation Helps with asthma (open chest)
- Stretches and stimulates the organs of the stomach and neck (thyroid and parathyroid glands)
- It strengthens the muscles of the upper back and neck and improves posture
Contraindications, warnings and precautions:
- High or low blood pressure
- Migraine and insomnia
- Serious injuries to the lower back and neck