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HomeYogaFish Pose (Matsyasana): The right way to Do, Advantages, Precautions and Variations

Fish Pose (Matsyasana): The right way to Do, Advantages, Precautions and Variations

fish pose
Picture Supply: Shutterstock

Fish Pose, identified in Sanskrit as Matsyasana, is a traditional yoga asana that embodies grace and steadiness. This pose is taken into account heart-opening and acts as a catalyst for the activation and steadiness of the guts chakra, often known as the “anahata” in yoga philosophy. By opening the guts chakra, Matsyasana invitations a deep sense of compassion, love and acceptance, each for oneself and for others.

Fish Pose is extremely efficient for strengthening the decrease and center again, firming the core (abs), loosening the hips, soothing the neck, and rejuvenating the shoulders. Its apply supplies each energy and reduction, lightening the each day burdens of life.

Origin and Philosophy

Matsyasana was first described within the historic Yoga textual content, GherandaSamhita, within the seventeenth century that states its medieval presence.

As well as, well-known yoga masters corresponding to Swami Satyanand Saraswati and BKS Iyengar have included Matsyasana into their sequences. In Hatha Yoga, Matsyasana occupies the distinguished place of the fifth of the twelve primary postures.

The identify “Fish pose” or “Matasyasana” derives from the concept that when doing this asana in water, one can have the feeling of floating like a fish. This reference to water provides a singular dimension to the identify of the posture.

BKS Iyengar additionally shares the religious side of Matsyasana, dedicating it to the fish incarnation of Lord Vishnu. In line with mythology, this incarnation performed an important position in saving Manu and the seven nice sages (Saptrishi) together with all of the Vedas from an impending common flood, thereby preserving the world’s knowledge. Matsyasana symbolizes this exceptional act of rescue and knowledge preservation

The right way to Do Fish Pose(Matsyasana)

fish pose instructions
Picture Supply: Shutterstock
  • Start by mendacity flat in your again together with your arms alongside your physique and your palms dealing with down.
  • Cross your legs in a snug place, which could possibly be Padmasana (Lotus Pose) or a variation that fits you.
  • Take a deep breath to middle your self.
  • Whereas exhaling, decrease your legs in the direction of the ground and concurrently arch your again. Raise your chest and neck off the ground.
  • Flip your head backward and relaxation the crown of your head on the ground.
  • Maintain onto your toes and attempt to carry your elbows to the ground, rising the arch in your again.
  • Keep this place for 30-60 seconds, all whereas taking deep breaths. You’ll be able to both shut your eyes or gaze straight forward.
  • Guarantee your backbone is stretched, the crown of your head is on the ground, your chest is lifted, and your neck is stretched.
  • Launch the Pose: Inhale, launch the arch, and gently relaxation the again of your head on the ground.
  • Inhale once more, launch your legs, and calm down.


If you’re having hassle in conserving your legs in Padmasana (Lotus Pose), you may attempt it with straight legs. Right here it’s a must to preserve your legs stretched & straight and place your forearms on the ground. Remainder of the place of the physique stay similar as above.

Fish Pose Modification

Newbie’s Ideas

  • At first, you would possibly discover the above pose slightly difficult to realize. Subsequently, you may begin by mendacity flat in your again and stretching your arms over your head.
  • If you’re having issue touching the crown of your head to the ground, you may place a yoga block below your head. Alternatively, in case you really feel comfy together with your head hanging, you may go away it in that place.
  • Putting a rolled blanket below your again is an efficient choice because it supplies help to your again.
  • Be happy to ask a buddy or yoga teacher for assist in attaining this pose accurately.

Precautions and Contraindications

  • Don’t put too a lot weight on the crown of your head; relaxation it gently on the ground.
  • Don’t overstretch your physique; stretch your physique solely so far as it permits.
  • Carry out Fish Pose solely on an empty abdomen or at the least 4 hours after having a meal.
  • Don’t pressure your neck; preserve it inside the arch shaped by the backbone.
  • Keep away from this asana when you’ve got Spondylitis (irritation of the vertebra), as this asana places stress in your neck and backbone, which could be dangerous in such a situation.
  • If in case you have blood stress issues, migraines, or coronary heart points, seek the advice of your physician earlier than performing Matsyasana. It’s higher to keep away from this asana in such circumstances.
  • Strictly keep away from this asana when you’ve got a deep or latest damage to the neck, elbows, core, or backbone.
  • As this asana places stress on the stomach space, it’s not advisable for pregnant ladies.

Fish Pose(Matsyasana) Variations

Fish Pose, or Matsyasana, provides a number of variations that cater to practitioners with totally different ranges of expertise and suppleness. These variations permit people to adapt the pose to their wants and progressively progress of their apply. Listed below are some notable Fish Pose variations:

  • Ardha Matsyendrasana (Half Lord Fishes Pose): This variation is appropriate for learners or these with restricted flexibility. As an alternative of lifting the chest totally off the ground, just one aspect of the chest is lifted whereas the alternative shoulder stays grounded. This reduces the depth of the backbend and is a superb method to construct flexibility progressively.
ardha matsyendrasana practice guide
Picture Supply: Canva
  • Supported Fish Pose: To apply this variation, you’ll place a yoga block or a cushion below your higher again as you carry out Fish Pose. This supplies further help and permits for a extra relaxed and restorative expertise.
Supported Fish Pose Variations
Picture Supply: Shutterstock

Advantages of Fish Pose(Matsyasana)

  1. Enhanced Higher Physique Flexibility

Common apply of Fish pose enhances the flexibleness of the higher physique, selling a variety of movement. This pose successfully stretches the muscular tissues of the chest, neck, and shoulders, offering reduction from stiffness and pressure. It’s significantly helpful for people who expertise tightness within the higher physique on account of sedentary life or poor posture.

2. Strengthened Hips and Backbone

Fish pose aids within the strengthening and improved mobility of the hips and backbone. By arching the again and lifting the chest, it engages the muscular tissues round these areas, enhancing stability and suppleness. That is particularly precious for these looking for to alleviate discomfort or ache within the decrease again and hip area.

3. Improved Blood Stream to the Head

The asana encourages a correct movement of blood to the pinnacle and mind, which nourishes the pituitary and pineal glands. This not solely enhances mind operate but in addition helps scale back stress, anxiousness, and melancholy. The elevated blood circulation to the pinnacle supplies a way of psychological readability and rest.

4. Neck and Shoulder Firming

Fish pose successfully tones the muscular tissues and bones of the neck and shoulders. It opens up these muscle teams and enhances their alignment. Moreover, it’s helpful for people with rounded shoulders, aiding in correcting posture and lowering the danger of associated points.

5. Chest Opener and Improved Lung Capability

Fish Pose is a unbelievable chest opener train. It expands the chest and will increase lung capability, facilitating correct respiration and prana (life drive) movement. This promotes respiratory well being, making it a superb selection for people trying to improve their lung operate.

6. Regulation of Metabolism and Calcium Ranges

The light neck stretch and therapeutic massage of the thyroid and parathyroid glands that happens throughout Matsyasana have constructive results on metabolism and calcium regulation. This asana helps keep the physique’s metabolic processes and calcium steadiness, contributing to total well being.

7. Soothing Digestive System

The asana’s light stretch within the stomach area massages numerous stomach organs, together with the liver, kidneys, and intestines. This aids in soothing the digestive system, offering reduction from points like constipation, indigestion, and associated digestive discomfort.

8. Reduction from Menstrual Ache

Matsyasana provides a delicate stretch to the hip flexors, pelvis, and decrease and center again. Apart from selling a wholesome and versatile backbone, it’s significantly helpful for girls as it might probably alleviate menstrual ache and discomfort.

9. Stimulation of Coronary heart and Throat Chakras

Matsyasana stimulates the Coronary heart Chakra (Anahata) and Throat Chakra (Visuddha). This stimulation enhances self-expression, self-belief, and emotional progress. It is a superb selection for these trying to work on their coronary heart and throat vitality facilities for emotional and religious improvement.

Fish Pose/Matsyasana FAQs

How lengthy ought to I maintain Fish Pose(Matsyasana)?

Maintain Fish Pose for 30 to 60 seconds whereas taking deep breaths. Progressively improve the period as your flexibility improves.

Is Fish Pose(Matsyasana) appropriate for learners?

Sure, Fish Pose could be practiced by learners. It’s vital to start out slowly, use props if wanted, and work inside your flexibility limits.

Can Fish Pose assist enhance posture?

Sure, Fish Pose might help enhance posture by stretching the chest and shoulders. It counteracts the rounding of the shoulders related to poor posture.

What precautions ought to I take with Fish Pose?

Keep away from straining your neck, placing an excessive amount of weight in your head, or working towards it with particular medical circumstances, corresponding to spondylitis, hypertension, or latest neck or backbone accidents.

Is it essential to cross the legs in Fish Pose?

Crossing the legs in a lotus place is non-obligatory. You’ll be able to preserve your legs straight in case you discover it extra comfy.

Can Fish Pose relieve menstrual ache?

The light stretch offered by Fish Pose can alleviate menstrual ache by engaged on the hip flexors, pelvis, and decrease again.

What’s the position of the pineal gland in Fish Pose?

Fish Pose encourages blood movement to the pinnacle and mind, nourishing the pineal gland and enhancing mind features.

What are the variations of Fish Pose?

There are a number of variations of Fish Pose, together with Ardha Matsyasana (Half Fish Pose) and Supported Fish Pose.

Rafael Gomes de Azevedo
Rafael Gomes de Azevedo
He started his career as a columnist, contributing to the staff of a local blog. His articles with amusing views on everyday situations in the news soon became one of the main features of the current editions of the blog. For the divergences of thought about which direction the blog would follow. He left and founded three other great journalistic blogs,, and With a certain passion for writing, holder of a versatile talent, in addition to coordinating, directing, he writes fantastic scripts quickly, he likes to say that he writes for a select group of enthusiasts in love with serious and true writing.


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