Pose sheet

Fish Pose

Matsyāsanaमत्स्यासन

Lie faceup, arch your spine, and lift your chest with both legs extended.

Open this pose in the 3D body

Steps

Support

Forearms and legs; buttocks on hands; head barely resting.

Enter

Lie on your back with knees bent and feet grounded.
Slide your hands beneath your buttocks, palms facing down.
Draw elbows inward; inhale and lift your chest.
Tip your head back; rest it lightly, keeping your chest lifted.
Extend both legs together and reach forward through your heels.

Hold

Press down through your forearms and keep your breastbone lifted.
Keep your thighs active and legs grounded.
Rest very little weight on your head.
Soften your throat and jaw.

Exit

Press your elbows down and lift your head.
Exhale; lower your back and head to the floor.
Slide your hands out from beneath your buttocks.

Breathing: Inhale as you lift your chest; breathe smoothly while holding.
Gaze: You may close your eyes.
Duration: 15–30 seconds.

Adapt

Adaptations

Bent kneesKeep your feet grounded and your knees bent.
Blanket beneath your backPlace a thickly rolled blanket beneath your shoulder blades.
BlocksPlace one block between your shoulder blades, another beneath your head.
Blanket beneath your headPlace a folded blanket beneath the back of your head.

Variations

Lotus-leg variation, holding the big toes.
Lotus legs, holding opposite elbows behind your head.
Arms and legs raised: Uttāna Pādāsana.

Signals of effort

Extension of the trunk and neck.
Head resting lightly on the floor.
Lotus variation: feet rest on opposite thighs.
Raised variation: arms and legs unsupported by the floor.