Yoga · Beginner
Fish pose
Matsyasana
Fish pose is a gentle backbend you do lying on your back, with your chest lifted and your forearms pressing into the floor. It opens the chest and the front of the shoulders, and it often follows poses that round the upper back. Keeping your weight in your arms, not your head, is what keeps it comfortable.
How to do Fish pose
- 1Lie on your back with your legs straight, or bend your knees and place your feet flat.
- 2Slide your hands under your hips, palms down, and draw your elbows in toward your sides.
- 3Press your forearms and elbows firmly into the mat.
- 4Inhale and lift your chest toward the ceiling, letting your upper back arch.
- 5Keep most of your weight in your forearms, not your head.
- 6Rest the crown of your head lightly on the mat only if your neck feels comfortable, or keep your chin slightly tucked and your head lifted.
- 7Hold for three to five breaths, then press into your forearms, lift your head, and lower your back and head to the mat.
Common mistakes and how to fix them
Too much weight sinks into the head and neck.
Press down harder through your forearms and lift your chest until your head barely touches the mat, or keep it lifted.
The arch comes from the lower back instead of the upper back.
Draw your lower belly in lightly and think about lifting your chest, not your belly.
The elbows splay out to the sides.
Draw your elbows in toward your ribs so your forearms can support you.
The shoulders hunch up toward the ears.
Slide your shoulder blades down your back as you lift your chest.
Modifications
- Lie back over a block under your shoulder blades, with a second block or pillow under your head.
- Keep your head lifted with your chin slightly tucked if your neck feels sensitive.
- Bend your knees and place your feet flat to ease your lower back.
- Use a rolled blanket under your upper back for a softer stretch.
Benefits
- Opens the chest and the front of the shoulders.
- Encourages the upper back to extend.
- Offers a gentle stretch after long hours of rounded sitting.
- Makes room for a fuller breath in the chest.
Breath
Inhale as you lift your chest, then breathe slowly into your ribs while you hold. Exhale as you lower down with control.
Take care
Take care with neck or lower back injuries, and keep your head supported or lifted rather than resting weight on it. Stop if you feel sharp pain, dizziness, or pinching.
Fish pose questions
Should my head touch the floor in fish pose?
It can rest lightly on the mat if your neck feels comfortable, but most of your weight should stay in your forearms. If your neck feels strained, keep your head lifted or rest it on a block.
What is supported fish pose?
Supported fish uses a block, bolster, or rolled blanket under your upper back so the props hold you. It is a restful version that many people find easier on the neck.
Why is fish pose done after shoulder stand?
Fish pose bends the neck and upper back the opposite way from shoulder stand, so many classes use it as a counter pose. You can also practice it on its own.
