What is Fish pose? 

The Fish pose is a backbend which when practiced in water allows the body to float effortlessly. The posture also resembles that of a fish, hence the name Fish pose or Matsyasana. The Fish pose is a chest opener that activates the Anahata Chakra or the heart center. It expands the throat region, thus working as an effective counter-pose to postures such as Sarvangasana or Shoulder stand. 

Position type: Supine 

Posture type: Backbend 

Ideal for: Back strength 

Targets: Back and throat 

Pose level: Intermediate 

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How to prepare for Fish pose? 

Upper Back flexibility

Developing upper back flexibility helps come into and out of the posture with ease. To work on back flexibility, practice the cobra pose, locust pose, camel pose and forward bends like seated forward bend and standing forward fold to improve flexibility. Postures like the camel pose will also help you get a feel of dropping the head backwards to allow the neck region to expand. 

Core strength

The better the core strength, the easier it is to hold the posture. Regular practice of a few postures like the triangle pose, the warrior series, boat pose and plank are good for this. Keep the core and abdominal region engaged while practicing these poses as it will strengthen the muscles. 

Neck shoulder Stability

In advanced versions of the Fish pose where you can bring the legs into Padmasana or Lotus pose and hold the toes, shoulder girdle stability and neck strength is important. Plank, chaturanga, Downward facing dog are all good strengthening practices.
Stretches such as the Downward-facing dog pose, Standing Forward Fold, High Lunge, Low Lunge, Bound Angle Pose, Garland Pose, Bow Pose and Pigeon Pose are also helpful. 

How to do Fish pose? 

Getting into the posture

• Lie down on your back with your feet together and hands relaxed alongside the body.
• Place the hands below the hips with your palms facing down. Ensure the elbows are closer towards each other. 
• Breathe in and slowly raise the head and chest up. Keeping the chest elevated, drop the head backward, bringing the top of the head towards the floor. The head should be lightly touching the floor. 
• Now press the elbows firmly into the ground. The weight should be on the elbow and not on the head. 
• Keep taking deep breaths. List the chest up from between the shoulder blades. Keep the thighs and legs engaged, while pressing them towards the floor. 
• Hold the posture for as long as comfortable while continuing to take slow, deep breaths in and out. 

Getting out of the posture 

• After staying in the posture for a few breaths, lift the head up, lower the chest and head to the floor and bring the hands back along the side of the body. 
• Relax and stay in Savasana for a few minutes. 

Key alignments in Fish pose

Ensure you lift the chest up between the shoulder blades, keep the chest open and weight on the elbow. Avoid placing weight on the head. Keep the core, legs, thighs and arms engaged throughout. 

What are the benefits of Fish pose? 

The Fish pose stretches the chest and neck, relieving tension from the neck, upper back and shoulders. It opens up the chest, providing relief from respiratory disorders. It also encourages deep breathing. It has a strong toning effect on the parathyroid, pituitary and pineal glands. The Fish pose works as a gentle backbend, strengthening the back muscles and is a counterpose for postures like shoulder stand. 

What are the contraindications of Fish pose? 

Those who have high or low blood pressure should avoid the Fish pose. For anyone struggling with migraine and insomnia, Fish pose is not recommended. Those who are suffering from a lower back or neck injury or recovering from a recent injury should also avoid the pose. 

What are the counter poses of Fish pose?

After practicing Fish pose, simply rest in Savasana for a few minutes. You can also practice Pawanamuktasana (Wind-relieving pose) after doing Fish pose. 

Variations of the Fish pose

• Depending on your level and intensity of your backbend, you can bring the back of your head or top of your head to the floor. 
• You can try a relaxing version with a block placed lengthwise between the shoulder blades and a block flat under the back of your head for added support. This way you can stay here for a few minutes, like you would in Yin yoga. 
• An advanced version can be attempted after practicing for some time. Bring the legs into Padmasana, the Lotus pose and hold the toes. 

Advice for beginners

Don’t strain the neck. Reduce the backbend or place a block or blanket under the head if it helps. 

You can also support your back on a blanket. This will keep the throat soft and allow you to get used to the posture. Gradually you can practice without any props. 

Shvasa tips

Keep your awareness on the neck and the back. Remember to keep the muscles engaged throughout. 

Be gentle, take deep breaths and start slow. With practice you can deepen the backbend and stay for longer.