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We often say that yoga engages your whole body, from the crown of your head to the tips of your toes. But there actually aren’t that many poses, except Headstand, that activate the top of your head.
Fish Pose (also known as Matsyasana) is one of them. This yoga pose also targets another oft-neglected area of your body: your throat. In the chakra system, your throat (Vishuddha Chakra) is associated with truth, communication, and self-expression.
Step-by-Step Instructions for Fish Pose
- Lie down on your back with your legs extended and your arms alongside your body.
- Press into your forearms and palms to lift your upper body halfway up.
- You can slide your palms under your butt to anchor them more firmly.
- Roll your shoulders back and inflate your chest.
- Let your head drop back gently.
- Slide your upper body toward the back of your mat as you lower the top of your head to the floor.
- Keep your legs and feet active.
- After several breaths, tuck your chin, lift your head, and lie down flat on your back.
Yogi’s Tip:
I like to think of my shoulder blades as a shelf that supports the opening of my chest. The more you can draw the scapulae together on your back, the more your chest can expand.
Fish Pose (Matsyasana) Basics
Sanskrit Meaning: Matsya (Fish) Asana (Pose)
Yoga Level: Intermediate
Pose Type: Supine Backbend, Chest Opener
Pose Category: Heart Openers, Supine Poses
Common Props: Yoga block under the head or upper back for support and comfort
Benefits of Fish Pose (Matsyasana)
- Opens your throat
- Stretches your neck
- Improves core strength
- Improves spinal mobility
- Opens the shoulders and chest
- Stimulates the crown of your head
Key Alignment Points
1. Puff Up Your Chest
To get the top of your head to come to the floor, expand and open your chest toward the ceiling.
2. Don’t Look Around the Room
When your neck is in this position, avoid twisting your head to the side.
3. Keep Your Legs and Feet Active
Even though most of the action is in your upper body, it’s important to keep active engagement in the whole body.
Beginners’ Tips for Fish Pose (Matsyasana)
If the top of your head doesn’t reach the floor, you can leave it hanging or place a prop, such as a block, where your head will land to raise the floor to meet your crown. This helps achieve the same effects as the full posture.
Focus on opening the chest rather than overextending the neck. The lift in your upper back is what creates space, not just dropping your head back.
Fish Pose (Matsyasana) Variations
If your head comfortably reaches the floor, try lifting your legs, your arms, or both away from the ground. Remember to stay super active through your whole legs and feet. This will challenge your balance and build core strength.
For a supported version, place a block under your head or between your shoulder blades to make the pose more accessible and comfortable.
Preparatory Pose
Preparatory: Camel Pose is a good opportunity to practice opening your chest and throat before Matsyasana. It places the body in a similar shape but in a different orientation.
Counter Pose
Counter: Shoulderstand is a great counterpose because you tuck the chin and round the spine, which is opposite from opening your throat and arching your spine in Fish.
Why We Practice Fish Pose
Incorporating a variety of poses into your yoga routine keeps things interesting and challenges your body in new ways. If you need to bring some variation into your backbending routine, give Matsyasana a try!
Fish Pose (Matsyasana) FAQs
Is Fish Pose good for posture?
Yes! Fish Pose helps counteract the effects of slouching by opening the chest and stretching the shoulders.
It can be particularly beneficial if you spend a lot of time sitting or looking at screens. Practising Matsyasana regularly may help improve spinal mobility and upper body alignment.
Can I do Fish Pose if I have neck pain?
If you have neck sensitivity or pain, approach Fish Pose with caution. Instead of lowering the top of your head to the floor, try using a yoga block under your head for support, or keep your head slightly lifted.
Focus on chest expansion rather than deep neck extension, and if discomfort persists, choose other chest-opening alternatives.
