Fish Pose (Matsyasana) | Combat Fatigue and Get Your Energy Back

Have you ever wanted to float in the water like a fish? Fish pose, or Matsyasana, is a pose that allows you to embrace your floating skills and provides a good upper body stretch that boosts strength and flexibility.

If you have been feeling a little fatigued lately, restore your energy levels by incorporating fish pose in your yoga routine.

Fish Pose (Matsyasana)

Popularly known as the ‘heart opening’ pose, fish pose is given its name due to the tendency of the body to be able to float like a fish when practiced in the water. In Sanskrit, ‘Matsya’ means fish and ‘Asana’ means pose or posture.

Part of the backbend family, fish pose is the fourth posture taken in Hatha yoga and is known to restore energy levels in the body.

Fish Pose Directions:

The following directions will help you master the technique of performing the fish pose.

  • Start by lying on your back with your knees bent and your feet planted firmly on the mat.
  • Place your hands below your buttocks, palms facing down, and keep your forearms and elbows close to your torso. Extend your legs to the front of the room.
  • Press down with your forearms and lift your torso off the floor. Your chest should also lift to form an arch with your upper back.
  • Gently tilt your head back and slowly lower the crown of your head toward the ground. All your weight should be on your forearms and hands.
  • Press through your heels and engage your thighs.
  • Hold this pose for about five breaths and release gently to lower your torso, returning to the starting position.

Benefits of Fish Pose:

Regular practice of the fish pose can bring the body strength and numerous other benefits, such as improved flexibility.

Added benefits of practicing fish pose include the following:

  • Provides a good stretch for the neck and shoulders
  • Opens up the chest
  • Promotes strength in the back muscles
  • Manages stress and anxiety
  • Improves spinal and upper back flexibility
  • Improves blood circulation to the glands
  • Aids digestion and helps with constipation
  • Combats fatigue
  • Treats mild backaches
  • Heals respiratory problems and ailments

Fish Pose Precautions:

While yoga is usually safe for individuals with experience, beginners should always try new poses under guidance from an experienced practitioner. It is especially important to consult your doctor before practicing new poses and exercises if you are recovering from any injuries or suffer from a chronic illness.

It is best to avoid practicing fish pose under the following conditions:

  • High or low blood pressure
  • Severe migraines
  • Spondylitis
  • Irregular sleep patterns or insomnia
  • Injury to the back or neck
  • Cardiac problems
  • If you are pregnant

Updated by Siya Rajan on 07/05/2018

The content of this Website is for informational purposes only, is general in nature and is not intended to diagnose, treat, cure or prevent any disease, and does not constitute professional advice. The information on this Website should not be considered as complete and does not cover all diseases, ailments, physical conditions, or their treatment. You should consult with your physician before beginning any exercise, weight loss, or health care program and/or any of the beauty treatments.


Courtesy The Yoga Institute, Santacruz (E), Mumbai

Fish Pose. (n.d.). Retrieved from (n.d.). How to Do Fish Pose in Yoga. Retrieved from