Home yoga Fish Pose (Matsyasana): Do, Advantages, Precautions and Variations

Fish Pose (Matsyasana): Do, Advantages, Precautions and Variations

Fish Pose (Matsyasana):  Do, Advantages, Precautions and Variations


fish pose
Picture Supply: Shutterstock

Fish Pose, identified in Sanskrit as Matsyasana, is a traditional yoga asana that embodies grace and stability. This pose is taken into account heart-opening and acts as a catalyst for the activation and stability of the center chakra, generally known as the “anahata” in yoga philosophy. By opening the center chakra, Matsyasana invitations a deep sense of compassion, love and acceptance, each for oneself and for others.

Fish Pose is very efficient for strengthening the decrease and center again, firming the core (abs), loosening the hips, soothing the neck, and rejuvenating the shoulders. Its follow offers each power and reduction, lightening the each day burdens of life.

Origin and Philosophy

Matsyasana was first described within the historic Yoga textual content, GherandaSamhita, within the seventeenth century that states its medieval presence.

As well as, well-known yoga masters comparable to Swami Satyanand Saraswati and BKS Iyengar have included Matsyasana into their sequences. In Hatha Yoga, Matsyasana occupies the celebrated place of the fifth of the twelve primary postures.

The title “Fish pose” or “Matasyasana” derives from the concept when doing this asana in water, one can have the feeling of floating like a fish. This reference to water provides a novel dimension to the title of the posture.

BKS Iyengar additionally shares the non secular side of Matsyasana, dedicating it to the fish incarnation of Lord Vishnu. In accordance with mythology, this incarnation performed a vital position in saving Manu and the seven nice sages (Saptrishi) together with all of the Vedas from an impending common flood, thereby preserving the world’s knowledge. Matsyasana symbolizes this exceptional act of rescue and knowledge preservation

Do Fish Pose(Matsyasana)

fish pose instructions
Picture Supply: Shutterstock
  • Start by mendacity flat in your again along with your arms alongside your physique and your palms dealing with down.
  • Cross your legs in a cushty place, which may very well be Padmasana (Lotus Pose) or a variation that fits you.
  • Take a deep breath to middle your self.
  • Whereas exhaling, decrease your legs in the direction of the ground and concurrently arch your again. Carry your chest and neck off the ground.
  • Flip your head backward and relaxation the crown of your head on the ground.
  • Maintain onto your ft and attempt to convey your elbows to the ground, growing the arch in your again.
  • Keep this place for 30-60 seconds, all whereas taking deep breaths. You’ll be able to both shut your eyes or gaze straight forward.
  • Guarantee your backbone is stretched, the crown of your head is on the ground, your chest is lifted, and your neck is stretched.
  • Launch the Pose: Inhale, launch the arch, and gently relaxation the again of your head on the ground.
  • Inhale once more, launch your legs, and calm down.


If you’re having hassle in holding your legs in Padmasana (Lotus Pose), you may attempt it with straight legs. Right here it’s a must to hold your legs stretched & straight and place your forearms on the ground. Remainder of the place of the physique stay similar as above.

Fish Pose Modification

Newbie’s Ideas

  • At first, you would possibly discover the above pose just a little difficult to attain. Due to this fact, you may begin by mendacity flat in your again and stretching your arms over your head.
  • If you’re having issue touching the crown of your head to the ground, you may place a yoga block underneath your head. Alternatively, should you really feel snug along with your head hanging, you may depart it in that place.
  • Inserting a rolled blanket underneath your again is an efficient choice because it offers help to your again.
  • Be happy to ask a buddy or yoga teacher for assist in reaching this pose appropriately.

Precautions and Contraindications

  • Don’t put too a lot weight on the crown of your head; relaxation it gently on the ground.
  • Don’t overstretch your physique; stretch your physique solely so far as it permits.
  • Carry out Fish Pose solely on an empty abdomen or at the very least 4 hours after having a meal.
  • Don’t pressure your neck; hold it throughout the arch fashioned by the backbone.
  • Keep away from this asana in case you have Spondylitis (irritation of the vertebra), as this asana places strain in your neck and backbone, which will be dangerous in such a situation.
  • When you have blood strain issues, migraines, or coronary heart points, seek the advice of your physician earlier than performing Matsyasana. It’s higher to keep away from this asana in such circumstances.
  • Strictly keep away from this asana in case you have a deep or latest damage to the neck, elbows, core, or backbone.
  • As this asana places strain on the stomach space, it’s not advisable for pregnant girls.

Fish Pose(Matsyasana) Variations

Fish Pose, or Matsyasana, gives a number of variations that cater to practitioners with totally different ranges of expertise and suppleness. These variations permit people to adapt the pose to their wants and regularly progress of their follow. Listed here are some notable Fish Pose variations:

  • Ardha Matsyendrasana (Half Lord Fishes Pose): This variation is appropriate for newcomers or these with restricted flexibility. As an alternative of lifting the chest fully off the ground, just one aspect of the chest is lifted whereas the other shoulder stays grounded. This reduces the depth of the backbend and is a wonderful approach to construct flexibility regularly.
ardha matsyendrasana practice guide
Picture Supply: Canva
  • Supported Fish Pose: To follow this variation, you’d place a yoga block or a cushion underneath your higher again as you carry out Fish Pose. This offers further help and permits for a extra relaxed and restorative expertise.
Supported Fish Pose Variations
Picture Supply: Shutterstock

Advantages of Fish Pose(Matsyasana)

  1. Enhanced Higher Physique Flexibility

Common follow of Fish pose enhances the pliability of the higher physique, selling a variety of movement. This pose successfully stretches the muscle tissue of the chest, neck, and shoulders, offering reduction from stiffness and stress. It’s significantly helpful for people who expertise tightness within the higher physique attributable to sedentary life or poor posture.

2. Strengthened Hips and Backbone

Fish pose aids within the strengthening and improved mobility of the hips and backbone. By arching the again and lifting the chest, it engages the muscle tissue round these areas, enhancing stability and suppleness. That is particularly useful for these looking for to alleviate discomfort or ache within the decrease again and hip area.

3. Improved Blood Movement to the Head

The asana encourages a correct circulation of blood to the top and mind, which nourishes the pituitary and pineal glands. This not solely enhances mind perform but additionally helps scale back stress, anxiousness, and melancholy. The elevated blood circulation to the top offers a way of psychological readability and leisure.

4. Neck and Shoulder Firming

Fish pose successfully tones the muscle tissue and bones of the neck and shoulders. It opens up these muscle teams and enhances their alignment. Moreover, it’s helpful for people with rounded shoulders, aiding in correcting posture and decreasing the danger of associated points.

5. Chest Opener and Improved Lung Capability

Fish Pose is a improbable chest opener train. It expands the chest and will increase lung capability, facilitating correct respiration and prana (life pressure) circulation. This promotes respiratory well being, making it a wonderful alternative for people trying to improve their lung perform.

6. Regulation of Metabolism and Calcium Ranges

The light neck stretch and therapeutic massage of the thyroid and parathyroid glands that happens throughout Matsyasana have constructive results on metabolism and calcium regulation. This asana helps preserve the physique’s metabolic processes and calcium stability, contributing to general well being.

7. Soothing Digestive System

The asana’s light stretch within the belly area massages varied belly organs, together with the liver, kidneys, and intestines. This aids in soothing the digestive system, offering reduction from points like constipation, indigestion, and associated digestive discomfort.

8. Aid from Menstrual Ache

Matsyasana gives a delicate stretch to the hip flexors, pelvis, and decrease and center again. In addition to selling a wholesome and versatile backbone, it’s significantly helpful for ladies as it could alleviate menstrual ache and discomfort.

9. Stimulation of Coronary heart and Throat Chakras

Matsyasana stimulates the Coronary heart Chakra (Anahata) and Throat Chakra (Visuddha). This stimulation enhances self-expression, self-belief, and emotional development. It is a wonderful alternative for these trying to work on their coronary heart and throat vitality facilities for emotional and non secular improvement.

Fish Pose/Matsyasana FAQs

How lengthy ought to I maintain Fish Pose(Matsyasana)?

Maintain Fish Pose for 30 to 60 seconds whereas taking deep breaths. Steadily improve the length as your flexibility improves.

Is Fish Pose(Matsyasana) appropriate for newcomers?

Sure, Fish Pose will be practiced by newcomers. It’s vital to begin slowly, use props if wanted, and work inside your flexibility limits.

Can Fish Pose assist enhance posture?

Sure, Fish Pose will help enhance posture by stretching the chest and shoulders. It counteracts the rounding of the shoulders related to poor posture.

What precautions ought to I take with Fish Pose?

Keep away from straining your neck, placing an excessive amount of weight in your head, or practising it with particular medical circumstances, comparable to spondylitis, hypertension, or latest neck or backbone accidents.

Is it essential to cross the legs in Fish Pose?

Crossing the legs in a lotus place is non-obligatory. You’ll be able to hold your legs straight should you discover it extra snug.

Can Fish Pose relieve menstrual ache?

The light stretch offered by Fish Pose can alleviate menstrual ache by engaged on the hip flexors, pelvis, and decrease again.

What’s the position of the pineal gland in Fish Pose?

Fish Pose encourages blood circulation to the top and mind, nourishing the pineal gland and enhancing mind capabilities.

What are the variations of Fish Pose?

There are a number of variations of Fish Pose, together with Ardha Matsyasana (Half Fish Pose) and Supported Fish Pose.



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