Fish Pose

It is said that if you perform the fish pose in water, you will be able to float like a fish.

How to say Matsya in Sanskrit

(mot-see-AHS-anna)
matsya = fish

Fish Pose Step-by-Step Instructions

Chris Dougherty — Begin on the back with the knees bent and the feet planted beneath the knees
Place the feet hips distance apart and parallel, with the knees also hips distance apart
Spin the inner thighs down towards the floor to broaden across the lower back
Pressing down with the feet, lift the hips without letting the knees splay apart
Place the hands on the floor palms down with the thumbs touching, then lower the buttocks onto the hands
One foot at a time, slide the feet forward so that the legs are straight
Have the big toes touching and a very small amount of space between the heels
Press forward with the big toe mounds to engage the quadriceps
Continue to spine the inner thighs down so that the legs remain neutral
Tuck the outer shoulders under, pinning the elbows into the midline
Pressing down from the palms to the elbows, inflate the upper body by lifting the shoulder blades and thoracic spine into the chest
Amplify these actions to lift the sternum towards the ceiling, then drop the head back and lower onto the crown of the head
Engage the upper back muscles to open and support the chest from behind
Prioritize the lift of the chest so that the curve of the neck is a continuation of the curve of the upper back
Maintain active, neutral legs by pressing into the big toe mounds and descending the femurs
Continue to press down firmly with the palms and the elbows so that the weight in the head is light
Emphasize the movement of the thoracic spine rather than relying on the easy mobility of the neck
Hold for 5-10 breaths, then lead with the chest to raise the head and release back to the floor
Contraindications and Cautions for Fish Pose
High or low blood pressure
Migraine
Insomnia
Serious lower-back or neck injury
Benefits of Fish Pose
mobilizes and strengthens the upper back and neck; strengthens the quadriceps; opens the shoulders in extension; stretches the chest
3 Ways to Modification for Fish Pose

Place a block or a rolled blanket horizontally beneath the shoulder blades to support the lift of the chest; use two blocks, one beneath the head and one beneath the shoulder blades if the cervical extension feels too strong; place a looped strap at mid-thigh to prevent the legs from externally rotation; practice with the big toe mounds pressing into a wall to animate the legs

Chris Dougherty — Begin on the back with the knees bent and the feet planted beneath the knees
Place the feet hips distance apart and parallel, with the knees also hips distance apart
Spin the inner thighs down towards the floor to broaden across the lower back
Pressing down with the feet, lift the hips without letting the knees splay apart
Place the hands on the floor palms down with the thumbs touching, then lower the buttocks onto the hands
One foot at a time, slide the feet forward so that the legs are straight
Have the big toes touching and a very small amount of space between the heels
Press forward with the big toe mounds to engage the quadriceps
Continue to spine the inner thighs down so that the legs remain neutral
Tuck the outer shoulders under, pinning the elbows into the midline
Pressing down from the palms to the elbows, inflate the upper body by lifting the shoulder blades and thoracic spine into the chest
Amplify these actions to lift the sternum towards the ceiling, then drop the head back and lower onto the crown of the head
Engage the upper back muscles to open and support the chest from behind
Prioritize the lift of the chest so that the curve of the neck is a continuation of the curve of the upper back
Maintain active, neutral legs by pressing into the big toe mounds and descending the femurs
Continue to press down firmly with the palms and the elbows so that the weight in the head is light
Emphasize the movement of the thoracic spine rather than relying on the easy mobility of the neck
Hold for 5-10 breaths, then lead with the chest to raise the head and release back to the floor
Contraindications and Cautions for Fish Pose
High or low blood pressure
Migraine
Insomnia
Serious lower-back or neck injury
Benefits of Fish Pose
mobilizes and strengthens the upper back and neck; strengthens the quadriceps; opens the shoulders in extension; stretches the chest
3 Ways to Modification for Fish Pose

Place a block or a rolled blanket horizontally beneath the shoulder blades to support the lift of the chest; use two blocks, one beneath the head and one beneath the shoulder blades if the cervical extension feels too strong; place a looped strap at mid-thigh to prevent the legs from externally rotation; practice with the big toe mounds pressing into a wall to animate the legs