How to Do Fish Pose (Matsyasana) in Yoga

How to Do Fish Pose? Matsyasana (Fish Pose) exercises the same upper body musculature as Shoulderstand (Salamba Sarvangasana). In a sequence of inversions, you may therefore follow Shoulderstand with Ear Pressure Pose (Karnapidasana) and Fish Pose.

Benefits

Fish Pose extends the front of the body, including the chest, abdominals, hip flexors, neck, and back, and engages often-overlooked body regions, even among yoga asanas.

In Shoulderstand, the chin is securely tucked, the neck is extended, and the spine is in flexion, whereas in Fish, the chin is raised, the neck is arched back, and the spine is in extension.

Fish has great potential from a chakra perspective because it stimulates two vital, difficult-to-reach areas.

The first chakra is the vocal chakra, which is associated with communication and self-expression. This is often summed up as “speaking your truth,” so if this area is obstructed, it indicates that you are holding things inside that would be best expressed. Fish is one of the few yoga postures in which the pharynx is fully opened.

Additionally, Fish Pose draws attention to the sahasrara (crown) chakra at the summit of the cranium. Again, there are not many yoga poses that place pressure on the cranium, which is associated with knowledge and wisdom. Defining Here How to Do Fish Pose (Matsyasana) in Yoga.

How to Do Fish Pose (Matsyasana) in Yoga

Step-by-Step Instructions

Begin by lying down on your back.

Your upper limbs should be perpendicular to the floor and your forearms should be level on the mat.
Maintain your forearms in position and expand your chest by rolling your shoulders back and firmly folding your shoulder blades onto your back. You should sense your body bending backwards.
Palms pressed into the mat. If this position feels more stable for your hands, you may conceal them under your butt.
Lower the apex of your head until it reaches the floor, thereby opening your larynx.
Maintain active legs and active ankles throughout.
To emerge, exert force into your forearms and lift your head off the ground. Then, lower your upper torso to the ground.

Common Mistakes

To get the most out of this pose, check your execution to avoid these errors.

Too Much Pressure on Head

Make sure to root into your forearms, heels and engaged thighs to create a lift in the upper body so that your head and neck are safe and supported.

Straining the Neck

Your neck and back should be in a continuous arch. Imagine resting the center of your crown on the ground, not your forehead.

Modifications and Variations

This pose can be modified to make it more comfortable, as well as done with variations to make it more challenging.

Need a Modification?

Place a blanket or object beneath your head if the headdress does not reach the floor comfortably. You may also hang your head if that is more comfortable.

You can also support your back with a rolled-up blanket.

If you sense pressure or discomfort in your neck or throat, slightly lower your torso or use a blanket to support your head.

Up for a Challenge?

If you feel confident and secure in Fish, you can attempt the variations below. They can be completed simultaneously or independently.

Bring your palms together and raise your arms towards the ceiling. If you attempt this variation, be sure to keep your head on the floor and your torso from collapsing.

Raise your legs to an angle of 45 degrees.