Fish Pose (Matsyasana)
Category: Backbend / Chest Opener
Difficulty: Intermediate
Sanskrit/Pronunciation: Matsyasana (maht-see-AHS-uh-nuh)
Main Focus: Chest, Shoulders, Upper Back, Spine, Neck
Props: Yoga Mat, Bolster, Yoga Blocks, Blanket
Fish Pose (Matsyasana) is a backbend that opens the chest, shoulders and front body while encouraging extension through the upper spine. Practised lying on the back and lifting the chest as the head releases gently backwards, the pose creates an expansive stretch across the front of the body. Props can be used to support the back and head, allowing you to explore the shape with less muscular effort and greater comfort.
- Lie flat on your back, legs extended and arms by your sides
- Slide hands underneath the hips, palms facing down
- Press elbows and forearms into the mat to lift chest
- Gently arch upper back and rest the crown of the head lightly on the floor
- Keep weight in the arms, not the head, and legs actively engaged
- Breathe deeply into the chest and hold for 15–30 seconds
- To come out, press into forearms, lift head gently, and lower back down
- Opens chest, lungs, and throat
- Stretches hip flexors and intercostal muscles (between ribs)
- Stimulates the thyroid and improves posture
- Helps relieve tension in the shoulders and neck
- Place a block or bolster under upper back for a supported version
- Bend knees or keep feet flat on the floor for lower back comfort
- Use a folded blanket under head if neck feels strained
Using a yoga brick under the back in Fish Pose creates a supported, restorative variation that gently opens the chest and shoulders without requiring as much effort from the spine. The brick helps lift the heart space while allowing the head and neck to relax more comfortably, making the pose feel softer and more sustainable. This modification is ideal for beginners, those with limited back flexibility, or anyone looking for a calming, supported stretch.
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Adding a second yoga brick under the head in Supported Fish Pose provides extra support for the neck and keeps the head comfortably elevated in line with the chest. This creates a more relaxed and restorative experience, helping to reduce tension through the throat and upper spine while allowing the chest and shoulders to open gently. It’s a helpful option for anyone who finds unsupported backbends uncomfortable or wants a softer, longer hold.
Props to Support Fish Pose (Matsyasana)
Props can create a more supported and restorative variation of Fish Pose. Place a bolster lengthways beneath the spine to support the back and encourage the chest to open without requiring as much muscular effort. Yoga blocks can be used beneath the bolster to add height if needed, while a folded blanket beneath the head can support the neck and reduce the depth of the backbend.
