Backbend
Fish Pose
Matsyāsanaमत्स्यासन· mut-see-AH-suh-nuhfish (matsya) posture
Fish Pose (Matsyasana) is a reclining backbend: lying on your back, you lift the chest and gently arch the upper back, resting the crown of the head lightly on the floor. It opens the chest, throat and shoulders and counters slouching. Support the head and never load the neck.
Step by step
- 1
Lie down and set the hands
Lie on your back, legs extended, hands tucked under the hips, palms down.
- 2
Lift the chest
Press the forearms and elbows down, lift the chest and arch the upper back.
Breath: Inhale as you lift
- 3
Rest the crown lightly
Tilt the head back so the crown rests lightly on the floor — the weight stays in the arms and torso, not the neck.
- 4
Open the throat and chest
Broaden the collarbones and breathe into the chest.
- 5
Come out with care
Lift the head, lower the back down slowly, and rest.
Breath: Exhale as you lower
Benefits
- Opens the chest, throat and shoulders
- Counters rounded, slouching posture
- Gently mobilises the upper spine
- May relieve tension in the neck and shoulders when done safely
Common mistakes
- Loading weight onto the head and neck
- Crunching the lower back
- Forcing the head back
Modifications & variations
- Place a bolster lengthwise under the back for a supported Fish
- Keep the head on a block rather than the floor
- Keep the knees bent and feet flat
Story & meaning
Matsyasana honours Matsya, the fish — the first avatar of Vishnu, who in legend saved the wisdom of the world from a great flood. The lifted, open chest evokes a fish rising through water; the story links the pose to preservation and buoyant openness.
Every classical pose carries a story. The story behind Fish Pose →
Related poses
Video transcriptThis video demonstrates how to enter, hold, and release Fish Pose (Matsyasana) in both its basic and Padmasana-based advanced variation.
From the supine position, place your palms down and bring your hands underneath the body with the elbows as close to each other as possible. Feet together, inhale, lift the head up, look at your feet, exhale, bring the crown of your head onto the mat. Open the shoulders to release the arch. Inhale, lift the head up, look at your feet, bring the shoulders down first and then the head, release the hands.
For a more advanced variation, first sit in Padmasana, lower your back onto the mat. Inhale, lift the head up, look at your feet, exhale, bring the crown of your head onto the mat and hold your toes. You can also hook the first two fingers around each of your big toes.
Release the arch, place your hands down, inhale, lift the head up, bring the shoulders down and finally the head, release the legs.
Frequently asked questions
- Is Fish Pose bad for the neck?
- Only if you load weight onto the head. Keep the weight in your arms and torso so the crown of the head just rests lightly on the floor. Use a bolster-supported version if you have any neck concerns.
- What are the benefits of Fish Pose?
- It opens the chest, throat and shoulders, counters slouching and gently mobilises the upper spine. It's a natural counter-pose to Shoulder Stand and to hours spent hunched over screens.
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References
- Hatha Yoga Pradipika 1.27 (Matsyāsana context) · Classical text — Classical Hatha reference for the seated/reclining Fish.
- B.K.S. Iyengar, Light on Yoga — Matsyāsana · Book — Alignment reference from the Indian Iyengar tradition.