Matsyasana (Fish Pose): Steps, Props and Modifications

Matsyasana, or Fish Pose, is a reclining backbend that opens the front of the chest. A supported version is useful for learning the shape without placing unnecessary pressure on the neck.

Supported setup

• Place a bolster or folded blankets behind the upper back.
• Keep another blanket available for the head.
• Begin with the knees bent.
• Keep the arms beside the body.

Steps

1. Sit with the legs extended or knees bent.
2. Lower onto the forearms.
3. Lift the chest.
4. Place the crown of the head lightly only when the neck remains comfortable.
5. Keep most support through the elbows and upper back.
6. Maintain ordinary breathing.
7. Press through the forearms to exit.

Modifications

• Use a bolster beneath the upper back.
• Keep the head fully supported.
• Keep the knees bent.
• Practise without placing the crown on the floor.
• Use a rolled blanket across the upper back.

Common mistakes

• Dropping weight onto the head.
• Forcing the throat open.
• Holding the breath.
• Entering or exiting suddenly.

Practice limits

Leave the pose when the neck, shoulders or lower back feel sharply compressed or unstable. Use a supported version and learn deeper variations from a qualified yoga teacher.