Fish Pose
the 12 Basic asanas
Fish Pose: Open the chest, restore the spine, and breathe deeply
The Fish, or Matsyasana, is a classic backward-bending posture practiced as the counterpose to Shoulderstand. It gives a reverse stretch to the neck, chest, and spine, helping to relieve stiffness after inversion work and restore balance throughout the body. By fully expanding the rib cage and opening the throat and chest, the posture encourages deep breathing, increases lung capacity, and leaves you with a renewed sense of space, ease, and relaxation.
The Fish should be approached gently and without strain. The backward movement of the neck should feel like a natural continuation of the curve of the spine.
The Fish offers wide-ranging benefits for both body and mind. It is especially valued for the way it relieves stiffness in the neck, shoulders, and spine while creating a feeling of lightness and expansion through the chest.
Lie flat on your back with your legs together and your arms alongside the body.
Slide both arms under your body, bringing your hands as far as possible under your thighs with the palms facing down. Draw the elbows in under the back as much as you can. This helps pull the shoulders back and prepares the chest to lift.
Inhale and lift your chest as high as possible. Bend the arms, arch the back, and allow the neck to move gently backward.
Maintaining the arch of the back, slowly lower the top of your head to the floor. Keep the weight firmly supported on the elbows so there is no pressure in the neck.
Keep the legs together, but let them remain relaxed. Breathe deeply with the mouth closed and hold the pose steadily. If you are practicing it after Shoulderstand, remain in the posture for about half the time spent in Shoulderstand.
To come out of the pose, press firmly into the elbows, lift the head slightly, and slowly lower the back down to the floor.
As a gentle counter-stretch, place both hands behind the head, support it with the bent arms, and lift the head toward the chest as you inhale. As you exhale, slowly lower the head back down.
Rest in Corpse Pose for a short time and allow the effects of the posture to settle.
The Fish is more than a chest opener. It restores balance after the Shoulderstand cycle, encourages fuller breathing, and helps release stored tension in the neck, shoulders, and upper spine. Practiced with steadiness and ease, it leaves the body open, the breath expanded, and the mind calm.
Swami Vishnudevananda
Sivananda Yoga Centres
