Fish Pose
Matsyasana opens the chest and throat. The supported version with blocks is safe and deeply restorative.
- Level
- Intermediate
- Hold
- 5–10 breaths (supported: 1–5 minutes)
- Focus
- Chest and throat opening
- Steps
- 5 cues · ~1 min
- Chest lifts toward the sky
- Neck supported
Step by step
How to do Fish Pose
StartSit with legs extended.
- 1
Place one block lengthwise under the shoulder blades and one under the head.
- 2
Lie back over the blocks.
- 3
Extend the legs or bend the knees.
- 4
Rest the arms out to the sides, palms up.
- 5
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 & common mistakes
Aim for Head supported; no strain on the neck.
Teacher’s cues
- “Chest lifts toward the sky”
- “Neck supported”
Watch out for
Putting weight on the head without support.
Make it yours
Easier, harder, supported
Supported blocks; bolster under the spine.
- Forearm Fish (unsupported)
- Two blocks
- Bolster
In a sequence
Where it fits in a flow
BeforeSupported Bridge
This poseFish Pose
AfterKnees-to-Chest
AfterCorpse Pose
Good to know
Questions
Why is it called Fish Pose?
Legend says the sage Matsyendra was a fish who overheard Shiva teaching yoga.
Matsya means fish; an avatar of Vishnu.
What helps
Props that make this easier
- Non-slip yoga mat A 4–6 mm mat with good grip makes standing poses steadier. View on Amazon
- Cork yoga block Brings the floor closer in forward folds and supported poses. View on Amazon
- Cotton yoga strap Extends your reach in hamstring and shoulder stretches. View on Amazon
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