Fish Pose



Fish Pose is also known as Matsyasana where “matsya” means fish and “asana” means yoga pose.


How to: Fish Pose

Begin with lying on your back, bent knees and feet on the ground. While inhaling, slightly lift your hips so that you can insert your hands below them. Now put back your buttocks on the back of your palms. Your forearms and elbows should be close to your sides during this position.

While inhaling, push the ground with the help of your forearms. Now raise your upper torso and the head upwards from the ground. Slowly release your head downwards after this. Either the posterior side of the head or the crown will touch the ground. It depends on how much you are able to elevate your chest. Make sure that there is virtually no stress on your head, otherwise your neck might become compressed.

You can either keep the knees in bent position, or you can keep them straight. Remember to push through your thighs in case you prefer the latter position of the legs.

Remain like this from 15 to 30 seconds while breathing deeply. Exhale and lower your torso, head back to the ground. You may bring your thighs close to your belly to squeeze.


Benefits of Fish Pose

Following are the benefits of the popular yoga pose, the Fish Pose:

  • Considered to be the "destroyer of all diseases."
  • It stretches the belly and anterior neck muscles.
  • Stimulates the belly organs and throat region.
  • Enhances and corrects your body posture.
  • Provides strength to the upper back and neck’s back muscles.
  • Stimulates the hip flexors and rib muscles.


For beginner yoga students, Fish Pose is helpful to them in their overall development, as its anatomical focus encompasses the chest, spine, shoulders, neck and belly. You strain your neck if you are new, and don’t follow the instructions precisely and patiently. Add a thick blanket beneath the posterior side of your head in case you feel discomfort during the pose.

The advanced students will find this Fish Pose helpful in strengthening their torso muscles and making them more immune to various diseases. You can deepen the pose by moving your hands from beneath your hips to a salutation pose just above your torso. Your fingers should be pointing upwards to the ceiling if the variation is added correctly.

Avoid this yoga pose in case you suffer from the following conditions or ailments:

  • Low or high blood pressure
  • Insomnia
  • Migraine
  • Lower back or neck injury


Feel free and swift as a fish when you do the Fish Pose.