Fish Pose

Matsyasana

Open your heart and throat with this gentle backbend. Fish Pose stretches the chest, strengthens the upper back, and stimulates the thyroid gland.

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Fish Pose - Heart-opening backbend for chest and throat

How to Practice

  1. Lie on your back with your legs extended and arms at your sides.
  2. Place your hands under your hips, palms down, with your elbows close to your body.
  3. Press your forearms and elbows into the floor to lift your chest.
  4. Tilt your head back and place the crown of your head on the floor.
  5. Keep your legs active and your feet flexed.
  6. Breathe deeply and hold the pose for 30 seconds to 1 minute.
  7. To release, lift your head first, then lower your chest to the floor.

Benefits

  • Stretches chest, throat, and abdomen
  • Strengthens upper back and neck muscles
  • Improves posture and counteracts rounded shoulders
  • Stimulates thyroid gland and metabolism
  • Relieves respiratory issues and asthma
  • Opens the heart chakra and promotes emotional release
  • Improves circulation to the head and neck
  • Relieves tension in the neck and shoulders

Tips for Success

  • Keep your legs active and engaged throughout the pose
  • Press your forearms firmly into the floor for support
  • Don't put too much weight on your head - use your arms for support
  • Breathe deeply into your chest and throat
  • Keep your neck long and avoid compressing it
  • Start with a shorter hold and gradually increase duration

Important Note

Avoid Fish Pose if you have neck injuries, high blood pressure, or severe back problems. If you feel any pain in your neck, come out of the pose immediately.

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