Fish Pose (Matsyasana in Sanskrit) is a somewhat difficult pose that is intended for intermediate or advanced yoga students. This pose offers posture improving benefits for people with rounded shoulders or people who tend to hunch forward.
This asana is effective for relieving stiffness in the neck and shoulders and improving posture. It stretches the chest, neck, shoulders and back, as well as stimulating the thyroid gland. The expansion of the ribs and chest in this pose helps to enhance breathing and improve lung function.
Fish pose is the counter pose to shoulder stand. After practicing shoulder stand, fish pose is done to balance the pressure in the neck and shoulders after shoulder stand.
To move into fish pose, begin by lying on your back on your yoga mat. The legs should be straight with the feet flexed and legs together. The arms are placed under the buttocks with the palms facing down. Keep the arms and elbows close to the body in this pose.
On the inhalation breath, press the elbows and forearms into the mat and lift and arch the back. As you arch the back and lift the shoulders and upper back off the mat, bring the head back and down to the mat. In the full pose, the top of the top of the head is placed on the mat. The crown of the head can rest on the mat, if you are unable to arch your back enough to put the head on the mat.
The upper body and head are engaged in this pose and the lower body is relaxed. Don’t tighten the legs or buttocks, but keep them relaxed on the mat throughout the pose. The head should rest on the mat, but there should be no pressure on the head. Using the head to support the body weight will result in neck injury.
Breathe in this pose and remain in it for thirty seconds or so. Relax and breathe into the pose. To move out of this pose, slowly lower the back down to the mat and return to the starting position.
This pose can be modified, if needed. One modification is the placement of the head on the mat. Another variation is the placement of the legs. If you are unable to keep the legs straight, keep the knees bent and the feet on the floor.