Fish Pose – Matsyasana: Step-by-Step Guide

Fish Pose (Matsyasana) is a deeply energizing backbend that opens the chest, neck, and intercostal muscles while stretching the entire front body. This pose is a wonderful counterpose to Shoulderstand and provides relief to the spine and throat. It also increases lung capacity and can help alleviate tension in the upper body. Here’s how to perform Fish Pose with proper alignment.

Step-by-Step Instructions:

1. Starting Position: Begin by lying on your back with your knees bent and the soles of your feet flat on the floor. Place your arms alongside your body with your palms facing down, grounding your shoulders into the mat.

2. Hand Placement: Lift your hips and slide your hands underneath your upper buttocks, with your palms facing down. This will help support your lower back and allow for a deeper arch in the chest.

3. Lift the Chest: Inhale deeply and press into your elbows and shoulders to lift your chest towards the ceiling.

4. Head Positioning: Depending on the intensity of the backbend, bring either the back of your head or the top of your head to the floor. However, there should be very little weight placed on the head—just enough for stability.

5. Leg Extension: If you feel stable, begin extending your legs one at a time, keeping them engaged. Extend through the heels, with a slight inner rotation of the upper legs to maintain balance.

6. Breathing: Stay in Fish Pose for 5 breaths, focusing on breathing deeply into the chest and ribcage. Feel the expansion in the chest as you open the front body.

7. Exit the Pose: To come out of the pose, press your elbows into the floor to lift your head. Gently lower your spine back down onto the mat with control.

Beginner’s Tips:

• Neck Protection: To avoid straining your neck, reduce the intensity of the backbend or place a thickly folded blanket under the back of your head for extra support.

• Backbend Modifications: If Fish Pose feels too intense, try supporting your back with a thickly rolled blanket. This will help keep your throat soft and prevent unnecessary strain on the neck.

• Seated Fish Pose Alternative: You can practice a similar version of Fish Pose while sitting upright. Bring your hand to the floor behind you and draw your shoulder blades together as you arch your back, opening the chest. This modification offers many of the same benefits without the backbend.

Benefits of Fish Pose:

• Energizing: Fish Pose energizes the body, especially after long periods of sitting or resting.

• Opens the Chest and Neck: This pose provides a deep stretch to the chest, neck, and intercostal muscles between the ribs, promoting flexibility and relieving tension.

• Counterpose for Shoulderstand: Fish Pose serves as an excellent counterpose for Shoulderstand (Sarvangasana), helping to release the neck and back after being inverted.

Things to Watch Out For:

• Blood Pressure and Neck Concerns: Avoid Fish Pose if you have blood pressure issues, neck injuries, or glaucoma. Always listen to your body and make modifications as necessary.

• Lower Back Issues: If you have lower back problems, keep your knees bent and your feet flat on the floor to reduce strain on the lower back.

Variations to Try:

• Restorative Version: For a more restorative variation, place a block lengthwise between your shoulder blades and another block flat under the back of your head. This setup provides more support and helps deepen the chest opening.

• Padmasana Variation: You can also practice Fish Pose with your legs in Padmasana (Lotus Pose). This variation increases the stretch in the hips and encourages deep relaxation.

Fish Pose (Matsyasana) is an energizing and restorative backbend that stretches the front body, opens the chest and throat, and provides a counterpose to Shoulderstand. If you’re looking for yoga classes in North York, Serenev Studio offers three distinctive practices: Hatha Yoga Nort York, Vinyasa Yoga Nort York, and Kundalini Yoga Nort York. Whether you’re a beginner or an experienced practitioner, register for a class today or contact Serenev North York Yoga for more information.