Fish Pose (Matsyasana)

Fish Pose is a gentle backbend performed on the back that opens the throat, chest, and front of the shoulders while creating mild compression along the upper spine. It serves as an effective counter-pose to rounded-forward postures and shoulder-stand sequences, helping to restore the cervical and thoracic curves. From lying flat, the practitioner props up on the forearms, arches the chest upward, and releases the crown or back of the head lightly toward the floor.

Cues

• Press the forearms and elbows firmly into the mat to support the lift of the chest — never dump weight onto the neck.
• Draw the shoulder blades toward each other and down the back to open the front of the chest fully.
• Keep the legs active by pressing through the heels and lightly engaging the thighs.
• Inhale to lift the sternum higher and exhale to soften the throat and facial muscles.