Fish Pose
Matsyasana opens the chest and throat. The supported version with blocks is safe and deeply restorative.
- Level
- Intermediate
- Family
- Backbend
- Hold
- 5–10 breaths (supported: 1–5 minutes)
- Works
- Chest, throat, upper back
- Chest lifts toward the sky
- Neck supported
Step by step
How to do Fish Pose
Begin Sit with legs extended.
- 01
Place one block lengthwise under the shoulder blades and one under the head.
- 02
Lie back over the blocks.
- 03
Extend the legs or bend the knees.
- 04
Rest the arms out to the sides, palms up.
- 05
Let the chest open and breathe.
- ↩
Coming out. Roll to one side and remove the blocks; rest flat.
Breath
Deep breaths into the upper chest.
Focus
Chest and throat opening
Why practise it
Opens chest and front of the throat; counterpose to shoulderstand.
Alignment & cues
Head supported; no strain on the neck.
Teacher’s cues
- “Chest lifts toward the sky”
- “Neck supported”
Common mistakes
Putting weight on the head without support.
Make it yours
Every body is different. Use props and variations freely — they are not a lesser version of the pose.
Easier
Supported blocks; bolster under the spine.
Variations
- Forearm Fish (unsupported)
Props
- Two blocks
- Bolster
Where it fits in a flow
Warm up with the poses on the left, then move into the ones on the right.
Practise with care
Safety
Avoid unsupported head-weighting with neck injury; avoid with high or low blood pressure.
Educational guidance, not medical advice. Stop if you feel sharp pain, pinching or dizziness, and check with a qualified teacher or health professional if you are pregnant, injured or managing a health condition.
In the tradition
Matsya means fish; an avatar of Vishnu.
Questions
Why is it called Fish Pose?
Legend says the sage Matsyendra was a fish who overheard Shiva teaching yoga.
