Fish Pose (Matsyasana)
A backbend lying on your back with the chest lifted, often supported on blocks or a bolster, that opens the chest and front of the shoulders.
Fish Pose (Matsyasana) is a reclined backbend that lifts the chest and opens the front of the shoulders. Beginners should start with a supported version, lying over blocks or a bolster with the head resting on a block, for 5 to 10 breaths. Skip the classic head-back version if you have neck pain or a neck injury.
| Sanskrit name | Matsyasana |
|---|---|
| Category | Poses |
| Difficulty | Beginner |
| Position | Lying on your back |
| How long to hold | 5–10 breaths |
| Kneeling, floor, wrists | No kneeling · On the floor · Little or no weight on the hands |
| Body areas | Chest, Shoulders, Upper back |
| Primary benefit | Stretches the chest and the front of the shoulders |
| Muscles worked | Chest (pectoralis major and minor), Front of the shoulders (anterior deltoids), Front of the neck and throat muscles, Upper back muscles (thoracic spinal extensors), Hip flexors (with the legs straight) |
| Breathing | Breathe slowly into the chest for 5 to 10 breaths; if the neck feels strained, lower the head and come out |
| Safe for seniors | Yes |
| Contraindications | Neck injury, neck pain, or a cervical disk problem (use the supported version with the head on a block, or skip), Recent back injury or a back condition where arching causes pain, Pregnancy (lying flat on your back for long periods isn't advised; check with your provider), Dizziness when tilting the head back |
What is Fish Pose?
Fish Pose is a backbend done lying on your back. In the classic version, you lie with your hands under your hips, press your forearms into the floor to lift your chest, and let your head tilt back. The supported version gets a similar chest opening with far less effort: you lie back over a block or bolster placed under your shoulder blades and rest your head on a second block.
Physically, Fish stretches the chest, the front of the shoulders, and the front of the neck, and it gently arches the upper back. In the classic version, the upper back muscles and the backs of the arms work to hold the chest up. Many people who sit hunched over a desk or phone find the chest stretch comfortable.
The neck is the main concern. In the classic version the head drops back, and putting weight on the top of the head can strain the neck. Keep almost all of your weight in your forearms and only the lightest touch on the head, or keep the back of your head on the mat. The supported version avoids the problem by giving the head a block to rest on, which is why it's the better starting point for beginners and the version most often used in gentle and restorative classes.
In practice, Fish often comes near the end of a class, after a twist or Bridge Pose and before resting in Corpse Pose. The supported version can be held longer, for several minutes if it feels good. The benefit is a chest and shoulder stretch, nothing more dramatic.
Step-by-step instructions
- Place one block lengthwise at its lowest height where your shoulder blades will rest, and a second block at a higher height just behind it for your head.
- Sit in front of the blocks with your knees bent and feet flat, then lean back onto your forearms.
- Lower your back onto the first block so it sits under your shoulder blades, and rest the back of your head on the second block.
- Let your arms rest out to the sides with your palms up, and straighten your legs if your low back feels comfortable.
- Stay for 5 to 10 slow breaths, or a few minutes if it feels good.
- To come out, press into your forearms, tuck your chin, and slide off the blocks to lie flat, then roll to one side to sit up.
Easier and harder versions
Easier
Fish on a bolster or rolled blanket
Lie back over a bolster or a firmly rolled blanket placed lengthwise under your spine. Rest your head on a folded blanket so your chin stays level.
Supported Fish with knees bent
Use the blocks or bolster as usual, but keep your knees bent and your feet flat on the floor, hip-width apart. This keeps your lower back more comfortable.
Standard
Fish Pose
Follow the steps above and hold for 5–10 breaths.
Harder
Classic Fish on the forearms
Lie on your back with your hands under your hips. Press your forearms down to lift your chest, and let only a light touch of your head rest on the mat for 3 to 5 breaths. Skip this version if you have neck pain, and come out head first.
Tips & modifications
- Beginner: Start with the supported version. Set the head block high enough that your chin doesn't tip far back and the front of your neck feels relaxed.
- Common mistake: Putting your weight on the top of your head in the classic version. Your forearms hold you up; the head only touches the mat lightly, or the back of the head stays down.
- Easier or harder: Classic version, once the supported one is easy: lie on your back with your hands under your hips, press your forearms down to lift your chest, and keep only a light touch of the head on the mat for 3 to 5 breaths.
- Easier or harder: Use a bolster or a firmly rolled blanket lengthwise under your spine instead of blocks, with a folded blanket under your head.
- Safety: Come out head first: lift your head, tuck your chin, then lower your back. Don't jerk your head up from the tilted-back position.
- Safety: If you have a neck injury or neck pain, keep your head supported on a block and your chin level, or skip the pose. Come out right away if you feel pain, tingling, or dizziness.
Safety
If you have any of the contraindications listed above, or a health condition, talk to your doctor before practicing. Stop if you feel sharp pain, dizziness, or numbness. Use props and modifications as needed, especially if you are 50+ or new to yoga.