Fish Pose
Matsyāsanaमत्स्यासन
A reclining backbend on the elbows or a block that opens the chest and throat.
- Foundational
- 20–40 seconds
- Difficulty 2 of 5
General guidance only — work within a range that feels stable and pain-free.
How to practice
- 01
Lie on the back with the legs extended and the feet together or slightly apart.
- 02
Slide the hands under the hips, palms down, and tuck the elbows toward the ribs.
- 03
Press into the forearms and lift the chest, letting the head rest lightly back.
- 04
Keep the weight on the elbows and the back of the head, not the neck.
- 05
Lengthen the legs and breathe into the upper chest.
Benefits
- Opens the chest and front of the neck
- Counters the rounding of shoulders
- Stretches the intercostal muscles
- A gentle counterpose to shoulderstand
Breath
Slow, full breaths into the rib cage; avoid straining the throat.
Cautions
Variations
- Block under the upper back
- A block between the shoulder blades gives passive support.
- Bent knees
- Feet on the floor reduces low-back strain.
The practice letter
One email a month: a sequence to try, one pose explained properly, and something worth reading. No offers, no countdowns.