How To Do a Fish Pose?

Fish Pose is a yoga stance that opens the chest, throat, and belly by bending the back. Since it relieves strain on the neck and back, it is commonly used to counter Shoulder Stand (Sarvangasana). Like other backbends like Camel Pose (Ustrasana), Fish Pose is a "heart-opening" yoga posture. 

The fourth and fifth chakras (energetic centers) are found at the heart and throat, respectively, in yoga. Through bad stance, slouching, and lowered chins, often people protect and block these chakras. 

Backbends and opening the front of your body can aid in expanding these chakras, resulting in increased self-confidence, well-being, and emotional growth. Backbends like Fish Pose will elicit a wide range of emotions in their practitioners, so it's essential to remain relaxed and conscious of your feelings when doing this pose.

The Idea of The Fish Pose

The Definition of The Fish Pose extends the front of your body, including the chest, abs, hip flexors, spine, and back, and engages areas of the body that are sometimes overlooked in yoga asanas. Shoulderstand is a good counterpose since the chin is firmly tucked, the neck is bent, and the spine is in flexion.

Fish is a good counterpose since the chin is elevated, the neck is bent back, and the spine is in length. Fish has a lot of promise from a chakra standpoint since it activates two difficult-to-reach regions. The first chakra is the vishuddha (throat), which is associated with connectivity and self-expression. 

If this field is blocked, it ensures you hold information inside that could be allowed out, which is also summarized as "telling the facts." There aren't many yoga positions that loosen the throat as much as Fish does.

How To Perform The Fish Pose

Step 1:

Lie on the back of the concrete, legs bent and foot flat on the ground. Inhale, raise your pelvis off the floor gently, and slip your hands behind your buttocks, palms flat. Then lay your buttocks on the backs of your hands (without lifting them off your hands when doing this pose). Make positive your forearms and elbows are placed snugly to your torso's ends.

Step 2:

Take a deep breath and tightly press your forearms and elbows to the cement. Then, press your scapulas into your back and raise your upper body and head off the floor with an inhale. And, with the head down on the cement, unlock it. The back or crown of the head will land on the surface, depending on how high you arch your back and boost your chest.

Step 3:

To stop crunching your neck, you can just have a small amount of weight on your shoulders. You do have an option to keep the knees bent or straightening them out onto the concrete. Keep your thighs active and press back from your heels if you do the above.

Step 4:

Stay for 15 to 30 seconds, then drop the torso and return to the floor, breathing smoothly with an exhalation. Squeeze your thighs around your belly button.

Step 5:

For beginners, Matsyasana's back bending posture may be challenging. With your back covered by a thickly wrapped scarf, perform the pose. Ascertain that your head is resting peacefully on the floor and that your throat is smooth.

Frequently Asked Questions

What Is The Purpose of The Fish Pose?

The front of the body, especially the throat, chest, abdomen, hip flexors, and intercostals, are stretched in Fish Pose (the muscles between your ribs). It increases spinal stability and posture by strengthening the upper back muscles and the back of the spine.

Is Matsyasana For All?

Matsyasana can not be performed for heart failure, elevated blood pressure, or low blood pressure. Patients who suffer from migraines or insomnia should avoid doing the Fish Pose. It is highly advised that someone with a severe neck or lower-back injury avoid this position.

Is the Child pose Beneficial For a Herniated Disc?

First thing in the morning, before breakfast, is the perfect time to perform yoga. When you wake up, clear your bowels, shower if you like, and then start your day with your yoga routine. Early evening, at dusk, is the second most conducive period.


In this position, beginners can strain their necks. If you're having trouble with your neck or throat, just drop your chest to the floor or place a thickly folded blanket behind your head. A companion can assist you in getting a sense of how the scapulas move in this pose. Carry out the pose. Stand with your companion straddling your pelvis. 

Then stoop down and place your hands on your scapulas, tightly pushing them to your back. However, make sure you don’t drag yourself any further into the backbend; you should just be supporting your scapulas against your back torso. Fish Pose, also known as Matsyasana, is the fourth of Hatha Yoga's 12 basic postures. 

As performed in water, this posture causes the body to float like a fish, thus the term. Fish Pose is called a base pose, so it can be used to create other fish poses. Fish Pose should be used in flow yoga sequences to increase energy levels in the body further.