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How you can Do Fish Pose (Matsyasana) in Yoga

Targets: Higher physique

Stage: Newbie

Fish Pose (Matsyasana) stretches out the identical higher physique muscular tissues that Shoulderstand (Salamba Sarvangasana) taxes. That is why, in case you are doing an inversions sequence, you would possibly comply with Shoulderstand with Ear Strain Pose (Karnapidasana) and Fish Pose.


Fish Pose stretches the entrance of your physique, together with the chest, abs, hip flexors, neck, and again, and engages elements of the physique which can be usually uncared for, even inside yoga’s asanas.

Fish is an effective counter pose as a result of the chin is raised, the neck is curved again, and the backbone is in extension, whereas in Shoulderstand, the chin is strongly tucked, the neck is prolonged, and the backbone is able of flexion.

From a chakra perspective, Fish has numerous potential as a result of it stimulates two necessary areas which can be exhausting to achieve.

First is the vishudda (throat) chakra, which pertains to communication and self-expression. That is usually summarized as “talking your fact,” so if this space is blocked it means you retain issues bottled inside that will be higher let loose. There aren’t that many yoga poses the place the throat is opened as it’s in Fish.

Fish Pose additionally brings consideration to the sahasrara (crown) chakra on the highest of your head. Once more, there aren’t many yoga poses that put stress on the crown, which is tied to knowledge and information.

Step-by-Step Directions

Start by mendacity down in your again.

  1. Come as much as your elbows along with your forearms flat on the mat and your higher arms perpendicular to the ground.
  2. Preserve your forearms in place and puff up your chest by rolling your shoulders again and tucking your shoulder blades firmly onto your again. It is best to really feel your physique making a backbend.
  3. Press your palms into the mat. You possibly can tuck your fingers underneath your butt if that appears like a extra steady place for them.
  4. Decrease the crown (very prime) of your head again till it involves the ground, opening your throat.
  5. Preserve your legs engaged and your toes energetic all through. 
  6. To return out, press strongly into your forearms and lift your head off the ground. Then launch your higher physique to the mat.

Widespread Errors

To get probably the most out of this pose, test your execution to keep away from these errors.

Too A lot Strain on Head

Ensure that to root into your forearms, heels and engaged thighs to create a elevate within the higher physique in order that your head and neck are protected and supported.

Straining the Neck

Your neck and again ought to be in a steady arch. Think about resting the middle of your crown on the bottom, not your brow.

Modifications and Variations

This pose will be modified to make it extra comfy, in addition to performed with variations to make it tougher.

Want a Modification?

Place a blanket or block underneath your head if the crown doesn’t comfortably come to the ground. You can too let the pinnacle hold if that feels higher.

You can too use a rolled blanket underneath your again as a assist.

In case you really feel any stress or discomfort in your neck or throat, decrease your chest a bit or use a blanket to assist your head.

Up for a Problem?

In case you really feel comfy and steady in Fish, you’ll be able to attempt the next variations. They are often performed on the identical time or individually.

  • Convey your arms up towards the ceiling with the palms touching. In case you do this variation, make it possible for the highest of your head stays on the ground and your chest would not collapse.
  • Carry your legs to a 45-degree angle.

Security and Precautions

Keep away from this pose when you have a neck or again harm or when you have a headache.

Strive It Out

Incorporate this transfer and related ones into certainly one of these common exercises:

  • Inversions Sequence
  • Yoga and Pilates Exercise
  • Sivananda Yoga Sequence

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