Fish Pose (Matsyasana)
Matsyāsana
mot-see-AHS-anna • Fish Pose
A backbend that opens the throat and chest, enhancing communication and self-expression
About This Pose
Fish Pose is a gentle backbend that opens the throat and heart chakras simultaneously. Named after the incarnation of Lord Vishnu as a fish, this pose deeply stretches the throat, chest, and abdomen. It's particularly effective for activating the Throat Chakra (Vishuddha), promoting clear communication and authentic self-expression. The pose also counteracts the effects of rounded shoulders from daily activities, improves breathing capacity, and stimulates the thyroid gland. It's often practiced as a counter-pose to Shoulder Stand.
Step-by-Step Instructions
- 1Lie flat on your back with legs extended and arms by your sides
- 2Slide hands under hips, palms facing down
- 3Press forearms and elbows firmly into the mat
- 4Inhale and lift chest up by arching the back
- 5Tilt head back and rest crown of head gently on floor
- 6Keep most weight on elbows, not on head
- 7Legs can stay extended or come into Lotus position
- 8Breathe deeply into throat and chest
- 9Hold for 30 seconds to 1 minute
- 10To release, press into elbows, lift head, lower back down
Breathing Pattern
Breathe deeply and smoothly. Inhale to expand chest and throat, exhale to relax deeper. Feel breath flowing through throat chakra with each inhale.
Benefits
Physical
- Opens throat and stretches neck
- Expands chest and improves breathing
- Stretches hip flexors and abs
- Stimulates thyroid and parathyroid glands
- Improves posture and spinal flexibility
Mental
- Relieves stress and anxiety
- Promotes emotional release
- Improves mood and reduces fatigue
- Enhances self-confidence in expression
- Calms the mind
Energetic
- Opens and activates Throat Chakra (Vishuddha)
- Promotes clear and authentic communication
- Enhances self-expression and creativity
- Balances thyroid function energetically
- Connects heart and throat chakras
Modifications
Easier Variations
- •Place folded blanket under upper back for support
- •Keep head on floor without tilting back
- •Bend knees and place feet flat on floor
- •Use hands to support back of head
Harder Variations
- •Bring legs into Lotus position (Padmasana)
- •Hold ankles or shins with hands
- •Lift legs slightly off ground
- •Hold pose for longer duration
Contraindications
- Serious neck or back injuries
- High or low blood pressure
- Migraine or headache
- Insomnia (practice earlier in day)
- Hyperthyroidism (consult doctor first)