Matsyasana or Fish Pose

Matsyasana or Fish Pose is an asana. Sanskrit: मत्स्यासन; Matsya – Fish, Asana – Posture; Pronounced As – mot-see-AHS-anna.

This asana aims at being focused and resilient when you feel out of balance, just as the Matsya struck that balance between the earth and the sea.

What You Should Know Before You Do The Matsyasana?

It is essential to make sure that your bowels and stomach are empty before you perform this asana. It might be a good idea to give a gap of a few hours between your last meal and the exercise. This will allow enough time for your food to digest well. This asana works best when practiced in the morning, but you could practice it in the evening too.

Steps of Matsyasana (Fish Pose)
  1. Lie flat on your back, making sure your legs are together, and your hands are placed comfortably beside your body.
  2. Place your palms under your hips such that the palms are facing the ground. Now, bring the elbows closer to each other, placing them close to your wais.
  3. Cross your legs such that your feet cross each other at your middle, and your thighs and knees are placed flat on the floor.
  4. Breathe in and lift your chest up such that your head is also lifted, and your crown touches the floor.
  5. Make sure the weight of your body is on your elbows and not on your head. As your chest is lifted, lightly pressurize your shoulder blades.
  6. Hold the position only until you are comfortable. Breathe normally.
  7. Exhale and release the position, lifting your head first, and then dropping your chest to the ground. Untangle your legs and relax.
Benefits of Matsyasana(Fish Pose)
  • This asana instigates nutrient absorption. It also stretches the chest and neck areas and releases tension in the shoulders and neck.
  • It relieves respiratory problems as it encourages the right kind of breathing.
  • It also tones the pituitary, parathyroid, and pineal glands.
  • It stretches the back and tones it, thus relieving strain from the back and back pain.
  • It also makes the muscles in the upper back and the back of the neck stronger.
  • It gives the hip flexors and the muscles between the ribs a good stretch.
  • The muscles in the front of the neck and the abdomen are activated.
  • The throat and the digestive organs get a good massage.
  • This asana helps improve posture.
  • It is known to destroy all diseases and is especially helpful for the following: .
    • Constipation
    • Respiratory ailments
    • Mild backache
    • Fatigue
    • Anxiety
    • Menstrual pain
Beginner’s Tip

As a beginner, it is possible that you might feel a strain in your neck when you start practicing this asana. To avoid this, you could either slightly lower your chest, or put a folded blanket under your head until you feel comfortable in this asana.


It is best to avoid this pose if you suffer from high or low blood pressure. Also, patients with insomnia and migraine are asked to abstain from the Fish Pose. If you have had a back injury, it is strongly recommended that you avoid this asana.

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