The term Matsyasana comes from two Sanskrit words matsya, which means fish and asana, which means pose. While doing this asana, your body takes the shape like that of a fish. Though every yoga pose has its specific set of benefits, the fish pose is known as the destroyer of all diseases. It stretches your spine and muscles and helps attain the body-mind balance that is the ultimate goal of yoga.

  1. Matsyasana (Fish Pose) steps: Correct way to do Matsyasana
  2. Benefits of Matsyasana (Fish Pose)
  3. Easy modifications of Matsyasana (Fish Pose)
  4. Precautions to take while doing Matsyasana (Fish Pose)
  • Sit in the staff pose (Dandasana)
  • Now inhale and try to extend your spine by pressing your hands (on either side of your hips) gently on the floor
  • While inhaling, fold your knees and position your legs into Padmasana (Lotus Pose) or simply sit cross-legged 
  • Gradually bend backwards and try to touch your head to the floor. You can take the support of your elbows 
  • Try to arch your spine and head until your crown touches the ground
  • Now gradually raise your arms and hold your toes
  • Keep your eyes on your nose. If you feel difficulty in doing so, you may also keep your eyes on your navel
  • In the beginning, stay in the pose for 30 to 60 seconds depending upon your capacity and increase the time period gradually

Poses to practice prior to Matsyasana:

Poses to practice after Matsyasana:

  • Raised Leg Pose (Uttana Padasana)
  • Head Stand (Shirshasana)
  • Bounded Lotus Pose (Baddha Padmasana)
  • Lotus Pose (Padmasana)
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  • Stretches the neck, chest and shoulders muscles and helps relax them
  • Contributes to the expansion of bronchial tubes and aids in resolving respiratory problems
  • Fish pose increases metabolic rates; a boon for those who want to shed off their weight (Read more: What is metabolism)
  • This asana also improves your digestive health and is helpful in relieving constipation
  • Aids in reducing menstrual cramps
  • Regular practice of this pose helps get rid of stress and anxiety
  • Back bending in fish pose could be difficult for beginners. They can put a thick blanket beneath their spine to support the back
  • Those who are suffering from back pain or don’t have a flexible spine can take the support of their elbows to avoid injury
  • For further ease, you can also keep your legs stretched straight in front of you instead of folding them in Padmasana
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  • Those suffering from high blood pressure, low blood pressure or insomnia should not practice this asana.
  • People with knee injury should not practice Padmasana (Lotus Pose).
  • While bending, don’t put excessive stress on your back as it can lead to serious injury 
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