Matsyasana

Fish Pose

Demonstrated by Anmol Kumar, Lead Yoga Instructor at DietSeFit

Benefits

What this pose does for your body and mind

Opens the chest, shoulders, and throat

Improves breathing capacity and lung function

Strengthens the upper back and corrects slouching

Stretches the abdomen and hip flexors

Traditionally linked to supporting thyroid function

Energises the body and relieves mild neck tension

About This Pose

Matsyasana is a reclining backbend where the chest and upper torso lift into an arch while the crown of the head gently rests on the floor. Traditionally practiced as a counterpose to Shoulderstand, it opens the front of the body and reverses the effects of prolonged sitting and forward bending.

Step-by-Step Guide

Follow these steps to practice Matsyasana safely

1
Sit with the knees bent and the feet flat, hands placed behind the hips
2
Lie back and slide the palms under the buttocks, fingers pointing toward the feet
3
Place the crown of the head lightly on the floor behind you
4
Press the forearms and elbows into the floor and lift the chest upward
5
Arch the upper back so the throat opens, keeping weight out of the neck
6
Keep the pelvis and legs heavy on the floor
7
Breathe steadily and hold for 30 seconds to 2 minutes
8
To release, press the palms down, lower the chest first, and lift the head last