Fish Pose

  • Matsyasana

Matsyasana (Fish Pose) is a variation of Padmasana and it is practiced in supine posture. A good stretch is provided to the pelvic area, and the pressure of the feet on the thighs significantly reduces blood flow to the legs and directs it to the pelvic organs. More vitality and youth are present. Due to the fact that it promotes deep breathing, this practice is very beneficial for asthma and bronchitis. It circulates blood that has accumulated in the back and relieves back pain. It enhances the immune system by stimulating the thymus gland and regulating thyroid function.

The name is a combination of the Sanskrit words matsya, which means "fish," and asana, which means "pose." A manifestation of the god Vishnu known by the name Matsya appeared as a sizable fish to save the earth from a flood.

Steps to do Fish Pose / Matsyasana

  • Sit in Padmasana. Lean backward while resting on the elbows.
  • Lifting the chest up, drop your crown of the head backwards on the mat.
  • But put less weight on your crown, to avoid too much pressure on the neck.
  • Hold the left big toe with the right palm and the right big toe with the left palm. Once you grab your toes let your elbows touch the mat.
  • Hold the posture for a few normal breaths. To release the posture, release the toes and take support of the elbows, come to a sitting position.
  • Slowly release the legs and relax in Dandasana.

Tips for beginners

  • The body must be raised from the final position and slowly lowered into it while being supported by the elbows. 
  • The movement should be carried out carefully and deliberately because it is very simple to harm the spine. 
  • While the rest of the body represents the body and head of a fish, the way the legs are folded in Matsyasana resembles its tail.
  • After consuming three glasses of water, perform this asana to relieve constipation.


  • Strengthens the neck and upper back muscles.
  •  Stretches and tones the abdominal region.
  • This pose gives calmness to the mind, decreases the level of anxiety, stress, depression and fatigue.
  • Also helps in improving the posture. It stretches and strengthens the chest, fish pose is best for respiratory problems.

Watch out for

  • Avoid this pose in case of any neck injury.

  • If you have knee pain, practice stretching the legs forward


  • Straighten both of your legs out in front of you. 
  • Lean backward while supporting yourself with your arms, placing your head on the ground. 
  • Both palms should be on the thighs or resting on the floor as you arch your back. 
  • This can also be done while lying down as an alternative.
  • After some time in the final position, revert to the starting position.