Fish Pose (Matsyasana)
Fish pose is a supine backbend yoga posture that targets the lower back and opens the chest and throat. It involves arching the upper back and placing the crown of the head on the floor, promoting thoracic spine extension and chest flexibility.
How to do it
- Lie flat on your back with your legs extended and arms by your sides.
- Slide your hands under your glutes with palms facing down.
- Press your forearms and elbows into the mat and lift your chest toward the ceiling, arching your upper back.
- Gently tilt your head back and lower the crown of your head lightly to the floor.
- Hold the pose for 20-30 seconds, then lift your head, release your hands, and lower your back to the mat.
Form cues
- Keep your legs relaxed and extended
- Press firmly into your elbows
- Lift your chest high toward the ceiling
- Rest only the crown of your head lightly
- Keep your neck long and supported
Breathing: Maintain slow, deep, and steady breaths to help open the chest and relax the muscles.
Common mistakes
- Putting too much weight on the head, which can strain the neck
- Collapsing the chest, which limits the stretch benefits
- Arching too aggressively, which may cause lower back discomfort
Muscles worked
Primary: lower back. Secondary: chest, shoulders, abs.
Suggested sets & reps
Get fitter
3 sets x 30 seconds hold, rest 45 s
Lose weight
2 sets x 30 seconds hold, rest 60 s
Build muscle
2 sets x 30 seconds hold, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you have neck or lower back injuries, ease off or choose a gentler option.
- If you feel any sharp pain while arching, stop the movement immediately.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Should I feel this in my neck?
You should feel a gentle stretch in your throat, but if you feel any pinching or sharp pain in your neck, lower your head or place a folded blanket under it.
Can I do this if I have back pain?
If you have existing back discomfort, please consult a professional before attempting backbends or choose a gentler movement like a supine spinal stretch.
How often should I practice this?
It is safe to practice daily as part of a gentle stretching or recovery routine.