Matsyasana is an important asana that forms a part of the Hatha Yoga. In this asana, the body is folded like a fish which is why it is also referred to as Fish Pose. In ancient texts, Matsyasana was also labeled as the destroyer of all kinds of diseases. The asana can bring balance to the whole body and restore the strength of the spine which in turn ensures improved emotional and physical countenance for the practitioner. It is an effective yoga pose for chest. Matsyasana can stimulate the spine, thorax, cervical muscles, rib cage as well as the lungs, thereby relieving signs of fatigue and anxiety almost instantly.

Matsyasana Matsyasana


Steps of Matsyasana

  • Start by sitting at Padmasana or Lotus Pose.

matsyasana step 1 Matsyasana step 1

  • Relax your body in Padmasana by taking deep and long breaths.
  • Move your body slowly backward by placing your right forearm and elbow carefully on the floor. Do the same with your left arm.

Matsyasana step 2 Matsyasana step 2

  • Now by taking the support of your forearms and elbows, lower slowly your body while placing the crown of your head gently on the floor.

  • Try to arch the back as far as possible without straining. Make sure that you hold your feet with hands.

Matsyasana step 3 Matsyasana step 3

  • Keep your head in a comfortable position and do not put any weight on it. Just place your head on the ground.

  • Close your eyes and completely relax your body. Gently take deep and slow breaths. Hold in this final pose at least for a couple of seconds.

  • Exhale gently and reverse these movements gently one by one as you release the posture.

Matsyasana step 4 Matsyasana step 4

  • Once you are done, relax in the Padmasana pose for a couple of seconds.

Matsyasana step 5 Matsyasana step 5

  • Practice this with your other side simply by interchanging the position of your legs in the Lotus Pose.

Preparatory Poses associated with Matsyasana

Here are the preparatory poses that you need to practice while performing Matsyasana.

  • Bhujangasana
  • Baddha Konasana
  • Salabhasana
  • Dhanurasana
  • Supta Virasana
  • Virasana
  • Urdhva Mukha Svanasana
  • Setu Bandha Sarvangasana

Follow-up Poses associated with Matsyasana

The follow-up poses that you need to do after Matsyasana are stated below.

  • Gomukhasana
  • Virasana
  • Supta Virasana
  • Ustrasana
  • Setu Bandha Sarvangasana

Performing Tips

Matsyasana is an important yoga to relieve tension in the neck. It is important that while performing this asana you take things slowly and do not rush through the various steps. Make sure that your stomach is empty while you are practicing Matsyasana. The best time to do this asana is during the early morning. However, you can also practice this asana during the evening as well. As a beginner, you may feel some discomfort while practicing Matsyasana as you may inadvertently strain your neck. So in case you experience any pain in the throat or neck area, lower your chest somewhat closer towards the ground surface or just keep a thick blanket under your head. If you want, you can also use the help of a partner who can offer additional support to your body. This can help you to master this yoga pose for the neck for more easily.

The science

Matsyasana can make you as a practitioner resilient and focused when you feel insecure, unsure, confused and shaken. While you practice Matsyasana, your legs get grounded to such an extent as if they are deeply burrowed within the earth. Such a process helps to lift your chest and effectively deepen the breathing. This pose also strengthens your abdomen and back. The curve of your neck can work to improve the functioning of the thyroid. Just like the other backward bending poses, it also helps to brighten up your mood. It can also make you feel thoroughly invigorated and energized so that you feel refreshed and active enough to meet the challenges of your day to day life.

Benefits of Matsyasana

Here are the major benefits of practicing Matsyasana.

  • Matsyasana helps to relieve respiratory problems by promoting the right method of breathing. The asana also expands bronchial tubes to promote easier breathing. This makes Matsyasana especially beneficial for asthma patients.

  • It helps to stretch the upper body which allows for unrestricted airflow, thereby providing additional oxygen into one’s lungs.

  • vIt improves and stabilizes functioning of the pineal, parathyroid, adrenal, and pituitary glands, thus effectively regulating hormonal functions of the body.
  • It stretches the neck and the spine thus removing strain resulting from neck and back pain
  • The asana helps to instigate nutrient absorption.
  • When practiced regularly, this asana can bring increased improvement to the skin conditions as well as enhance the throat and facial muscles.

  • By stretching the neck and chest areas, Matsyasana helps to release tension in neck and shoulders.
  • It improves metabolism and works great for anyone looking to shed weight.
  • It can remove soreness of bones and muscles in the neck and spine thereby helping to strengthen them.
  • The asana can improve flexibility, posture, and digestion, thereby removing problems like constipation.
  • It helps to strengthen the muscles of the abdomen.
  • By practicing advanced variations of Matsyasana, it is possible to acquire well-toned glutes.
  • Matsyasana can destroy all kinds of diseases and is ideal for fatigue, anxiety and menstrual pain.
  • This pose is perfect when you are looking to detoxify and de-stress easily, thus improving health and happiness.

  • It is ideal for curing chronic throat problems and bronchitis.
  • It helps to activate thyroid gland and stimulate kidney functioning. Matsyasana also balances and stimulates the Vishuddhi Chakra, which is why it is strongly recommended by Cyndi Lee.

Precautions and contraindications associated with Matsyasana

The precautions and contraindications relating to Matsyasana practice are stated below:

  • People who are suffering from heart diseases, high blood pressure or low blood pressure should not perform Matsyasana.

  • Patients of migraine and insomnia should also abstain from practicing the Fish Pose.
  • Individuals having serious neck or lower-back injuries are recommended strongly not to perform this pose.

  • Men and women who just had an abdominal surgery should not perform Matsyasana. This also applies to people with a hernia.

  • If a person has issues like dizziness or cervical spine problems, then he or she should not perform this asana.
  • People having migraines and peptic ulcers should also refrain from including Matsyasana in their yoga routine.

  • The pose should be performed only under the close observation of an experienced yoga teacher.

So as you have acquainted yourself with the various intricate aspects of Matsyasana yoga poses, go ahead and practice this asana for physical and emotional well being.


Click Here
Click Here
Click Here
Click Here
Click Here
Click Here

VI FITKIT Yoga Mat Anti Skid EVA Yoga mat with Bag for Gym Workout and Flooring Exercise Long Size Yoga Mat for Men and Women (Color - Blue)
Price: Rs 399.00 FREE Delivery. Details
Buy Now

About The Product
  • With high density foam material, The thick ( 3 mm thick ) premium mat with comfort cushion spine, hips, knees and elbows on hard floors. This makes it a perfect size for both men & women.
  • SWEAT RESISTANT AND WASHABLE YOGA MAT - Next time don’t stress when you sweat while doing yoga. The yoga mat is completely sweat resistant and has a Moisture resistant Technology which makes the mat easily washable with soap and water.
  • This Yoga Mat is designed to give you the most comfortable yoga experience possible. The extra thick mat protects joints without compromising support or stability
  • DURABLE & ECO FRIENDLY YOGA MAT - The EVA material is extremely durable and eco friendly. It lasts upto 5 times more than a regular plasticky mat! The material is biodegradable and free from PVC, silicon, latex and other toxic materials. We believe in creating quality and Eco friendly products for our customers!
  • Care Tips: Do not place in washing machine or dryer, Please clean before and after using, clean regularly and keep it dry for healthy using.



Related Articles

Leave a Reply

Your email address will not be published. Required fields are marked *