Basic SittingBeginner
Fish Pose
Matsyasana
Fish Pose (Matsyasana) arches the spine while the crown rests on the floor, opening the chest and throat as the legs remain in lotus or cross-legged.
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How to Perform
- 1
From Padmasana or cross-legged seat, recline onto your back while keeping legs bound.
- 2
Press forearms into floor and lift chest, sliding crown of head to the mat.
- 3
Either hold elbows overhead or grasp feet to deepen the backbend.
- 4
Broaden collarbones, draw shoulder blades toward spine, and breathe expansively through chest and throat.
- 5
Hold 5–10 breaths, then release head and spine to floor before uncrossing legs.
Benefits
- Expands lungs and rib cage, encouraging fuller breathing.
- Stimulates throat, thyroid, and parathyroid glands.
- Builds elasticity in hip joints and counterposes forward folds.
Alignment Cues
- Weight distributes between sit bones and crown without compressing neck.
- Shoulder blades draw down spine to support chest lift.
- Legs remain active—knees press toward floor.
- Tailbone lengthens toward heels to protect lumbar region.
Common Mistakes
No common mistakes listed.
Contraindications
- • Cervical spine injury
- • Uncontrolled high blood pressure
- • Migraine or glaucoma
Recommended Props
Blanket under headBolster along spineStrap for half lotus variation