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Fish Pose – Matsyasana

Pose Summary

Yoga Collective - Fish Pose – Matsyasana


Step 1

Start by lying on your back with your legs extended and your arms along side the body. Palms are facing down. 

Step 2

On an inhale, press into the earth with your forearms and elbows in order to lift your chest up and create an arch in your upper back. The shoulder blades lift off the earth. 

Step 3

Advanced Variation: Gently tilt the head back and bring the crown of the head to the earth or a block.

*Modifications: If your neck is tender or you feel uncomfortable dropping your head back keep your neck in line with your spine.

Step 4

Most of the weight should be in your forearms and elbows. Very little weight should be on the head. 

Step 5

Keep the quads engaged and the feet flexed. The heels are pushing into an imaginary wall. 

Step 6

To release, press strongly into the forearms and elbows to lift the head off the earth. On an exhale gently lower the torso and the back of the head back to the ground. Draw the knees into the chest for a few breaths to release the lower back. 


  • Stretches the throat, chest, abdomen, hip flexors, and intercostals muscles
  •  Strengthens the upper back
  • Opens up the lungs
  •  Helps to relieve constipation and menstrual pain
  • Energizes body & mind 
  • Promotes self-confidence, well-being, and emotional growth


  • High or low blood pressure 
  • Insomnia
  • Migraine
  • Low back or neck injury