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

- 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
