Fish Pose
the 12 Basic asanas
Fish Pose: A gentle counterpose to Shoulderstand that opens the chest, expands the lungs, and restores balance through the spine.
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.
Removes stiffness from the cervical, thoracic, and lumbar regions of the back
Increases blood supply to the spine and neck area
Massages the neck and shoulders
Helps correct rounded shoulders
Expands the chest and rib cage
Increases the capacity of the lungs
Helps relieve asthma and bronchial congestion
Strengthens and cleanses the respiratory system
Stimulates and tones the parathyroid, pituitary, and pineal glands
Supports bone strength and healthy teeth
Regulates moods and calms the emotions
Relieves stress and mental agitation
Keeps the spine supple
Lie flat on your back with your legs together, arms next to your body, palms face down on the mat.
Place your arms under your body, bringing your hands, palms still facing down, as close to your thighs as possible. Continue to keep your legs together. If you are stiff in your neck and shoulders, continue practicing steps 1 and 2.
On an inhalation, bend your elbows and lift your chest as high as you can. Slowly extend your neck and head backwards. Hold for a couple of deep breaths.
If you can manage Step 3, try to come into the full pose. Keep as much weight as possible on your elbows and slowly lower the top of your head to the floor. Hold the pose for half the time that you spent in Shoulderstand.
Come out of the pose by following steps 3, 2 and 1 in that order.
After Fish, practice this pose to release any tension in your neck.
With your fingers interlocked behind your head and your forearms close to your ears, inhale and lift your head, pushing your chin into your chest. On an exhalation, slowly lower your head back to the mat.
Repeat 2 times.
Relax for 1 to 2 minutes in Corpse Pose.
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
