Fish Pose - Matsyasana - Australian School of Meditation & Yoga | ASMY

Fish Pose – Matsyasana

Fish Opens the chest and throat

Key Benefits

  • Stretches the neck, throat, psoas and muscles of the chest
  • Strengthens and tones the spine, upper back and buttocks
  • Stimulates the Thyroid
  • Improves posture
  • Activates the digestive system


  • Lay on your back with your legs straight.
  • Inhale; press down into your forearms and lift your heart centre upwards to create an arch in your back. Take the weight of your body into your arms as you slowly lower the crown of your head to the floor.
  • Exhale; activate all the muscles in your legs to keep the pose strong. Squeeze your buttocks and press your heels away; flex your toes back towards your body. Feel as is someone is lifting you up from your heart and the rest of your body is anchored into the earth.
  • Hold for 5-10 breaths.

To come out of the pose: carefully straighten and lower your back to the floor. Allow your neck to straighten as you bring your head back to neutral. Rest for a moment before hugging you knees into your chest and taking your forehead to your knees.

Modifications & Variations

  • If you don’t feel comfortable dropping your head back, try resting it on a rolled up blanket or a yoga block whilst you’re in the pose.
  • For an easier version, bend your knees and place the soles of your feet on the floor.
  • For a challenge, bring your hands together in prayer position in front of your heart.
  • Supported Fish: practice the pose as described above with a bolster lengthways under your spine (with your head supported on pillows of the same height if the bolster is not long enough). Or for a more intense version, place a yoga block under your thoracic/middle spine and carefully allow your head to drop back.