How to do Matsyasana (Fish Pose)


Matsyasana (Fish Pose) is a back-bending sleeping pose that opens the chest, throat, abdomen and helps to cure thyroid disorders. Regular practicing of this pose can be a great way to regain balance and flexibility of your neck and spine.

Matsya – Fish | Asana – Pose

This asana is pronounced as mut-see-ahs-ana. Fish pose reflects a pose, if practiced in water it allows your body to float like a fish. This pose is usually carried out as the counter pose to Shoulder stand (Sarvangasana) because it neutralizes pressure on your neck and spine. (Featured Photo Credit: Do yoga with me)

Benefits of Downward Fish Pose

  • This pose strengthens the upper back muscles, and back of your neck which ultimately improves spinal flexibility and posture
  • Stretches your neck and stimulates the thyroid glands, lowers stress levels and reduces the stiffness of muscles and joints.
  • Opens up the lungs and improves breathing
  • Helps to relieve constipation and menstrual pain
  • Regular practice can energize your body and remove anxiety and stress level


If you have any recent medical concerns, discuss with your doctor before practicing this yoga pose. Do not practice this pose if you are currently suffering from high or low blood pressure, insomnia, or a migraine. Practitioners suffering from back or neck injury should avoid this pose.

Steps to do perfect Fish Pose

  • Lie on your back. Your feet are together and hands relaxed alongside the body. Place your hands underneath the hips with palms facing down.
  • Bring the elbows closer toward each other. Now inhale and lift your head and chest up. Keeping the chest up, lower the head backward and touch the top of the head to the floor as shown in the figure.
  • With the head touching the floor, press the elbows firmly into the ground, placing the weight on the elbow.
  • Now, Lift your chest up from in-between the shoulder blades. Press the thighs and legs to the floor.enneagram_289_1419_bjk.jpg
  • Hold this pose for as long as you can by taking gentle long breaths in and out. Now slowly release your head, come to the original position and relax.


Be comfortable and keep your neck extended in this pose. Do not bring your head back so far that it may strain your neck. Lift yourself using your back-muscle strength and pressing down your thighs. Keep your thighs down firmly on the floor and legs active.yingcht_2017-08-04T12-40_bffaa8_1500x200_yogamats._V519627900_ (1)

Enjoy your yoga practice and have an awesome day! If you feel this article is helpful to you then share your experience with us by commenting below. We would be happy to hear from you!

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