Matsyasana

Fish Pose

Fish is a chest-opening backbend. This version keeps the legs extended rather than using Lotus.

Type: Backbend
Focus: Backbend
Intermediate ยท 4/10

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How to do this pose

  1. Lie on the back with legs relaxed and forearms beside the torso.
  2. Press through the forearms to lift the chest slightly while keeping the neck comfortable and head supported.
  3. Lower the chest with control before relaxing the arms.

Before you begin

Avoid unsupported neck extension with neck pain or injury.

What you should feel

A mild stretch across the chest without pressure on the neck.

Benefits

Explores chest opening and upper-back extension.

Common mistakes

Using the crown of the head to bear body weight.

Modifications

Support the upper back on a bolster and place a cushion beneath the head.

Prep Poses

Constructive rest; gentle shoulder movement

Follow-Up Poses

Constructive rest; Savasana

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Support the upper back on a bolster and place a cushion beneath the head.