Fish pose, or Matsyasana in Sanskrit, is a deep heart-opening yoga posture. It expands and opens the front body, stimulating the respiratory and cardiovascular systems while enhancing breath capacity. It is associated with both the throat and heart chakras. This can be a vulnerable posture, leading to an emotional release.
How do you do Fish Pose?
Step 1.
Often practiced after exiting a shoulder stand or plow pose, begin fish pose by laying on your back with arms and legs long.
Step 2.
Slide your elbows back toward your shoulders, pronating your forearms and palms into the mat. This will cause your chest to lift.
Step 3.
Continue to lift your chest and allow your head to release back behind you. The crown of your head will touch the mat, with little to no weight on your head.
Step 4.
Draw your shoulder blades together and down your back, supporting the opening of your chest. Press down into your forearms to sustain the arch.
Step 5.
Keep your straightened legs together and engaged.
Step 6.
To exit, press your elbows down to lift your head and tuck your chin towards chest, then gently place your spine down on the mat relaxing your arms at your sides.
Benefits of Fish Pose
Fish pose stretches the front of the body, including the throat, chest, abdomen, and hip flexors, enhancing overall flexibility
By strengthening the upper back and back of the neck, fish pose can help improve posture and spinal flexibility
The deep backbend and chest opener can enhance energy levels.
Fish pose can relieve tension in the neck, throat, and shoulders
Variations of Fish Pose
Toe Holding: In this variation, one holds the big toes while in the Fish Pose, adding a deeper backbend and stretch
Crossed Arms: . This version involves crossing the arms behind the head while in the Fish Pose, adding a different dimension to the backbend.
Supported fish: Use blocks to prop your upper back and head for a less intense opening and more sustainable shape
Other Yoga Poses to Try
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Dancer’s Pose
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Exalted Warrior
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Wide Legged Forward Fold
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Three Legged Dog
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Plank Pose
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Reclined Pigeon Pose
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