1
Sit in Lotus
Sit on the mat and fold your legs into full lotus, right foot first, then left. If full lotus is not available, cross your legs simply or keep them straight and together.
How to do Fish Pose (Matsyasana)
2
Lower onto Your Back
Place your hands behind you and lower down onto your forearms, then onto your back, keeping the knees close to the floor.
3
Lift the Chest
Press your elbows into the floor and, on an inhale, lift your chest towards the ceiling, arching the upper back.
4
Rest the Crown
Tilt your head back and slide it towards your shoulders until the crown rests lightly on the floor. Keep most of your weight in the elbows and the arch, not the neck.
5
Hold the Feet
Reach forward and hold your feet, drawing gently to open the chest further. Breathe steadily for 5 breaths, then press into the elbows, lift the head and lower the back to the floor.
✅ Benefits
- Opens the chest, throat and front of the shoulders
- Strengthens the upper back and neck extensors
- Stretches the hip flexors and front of the body
- Encourages deep, full breathing into the chest
🌿 Wellness Support
- A counterpose many people find refreshing after shoulder stand
- May help ease stiffness in the upper back from sitting
⚠️ Precautions
- Stop if you feel pain, pinching or pressure in the neck or lower back
- Keep most of the weight in the elbows so the head only rests lightly on the floor
- Cross the legs simply or keep them straight if lotus strains the knees
- Place a folded blanket under the head or a block under the upper back for support
🩺 Check With a Healthcare Professional First If You Have
- A neck injury or neck pain
- A knee injury (avoid the lotus legs)
- High or low blood pressure, or migraine
- Pregnancy — check with your doctor or midwife first
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