Matsyasana (Fish Pose)

By : Emma Laurence | : 24 September, 2020
Matsyasana (Fish Pose)

Matsyasana (Fish Pose)


Etymology and Origins of Matsyasana

Matsyasana is a Sanskrit word. ‘Matsya’ means fish, ‘Asana’ means Yoga pose. So, it is the Fish pose- a reclining back-bending asana in hatha yoga and modern yoga tradition. It is normally considered a counter to Sarvangasana, or shoulder standing pose. It falls in the series of the Ashtanga Vinyasa Yoga. Matsyasana is an immensely beneficial Yoga for many reasons. It has two small variations in poses: Legs stretched and legs are in Padmasana (Lotus) as in the figures.


Step by Step Instructions of Matsyasana

  • First lie flat on your back on a Yoga mat or soft bed keeping your legs straight and hands on both sides.

  • Now fold your legs as in Padmasana (Lotus pose) or simple cross leg position.

  • Hold the toes with opposite hands while your elbows touch the ground in angular ways.

  • Raise your bust upward, head crown downward touching the ground, chest and breast upward such that there is a half-circle gap below your bust.

  • The nerves and sinews of the neck will be bent upward thereby forming an arch on the support of the head and buttocks.

  • Breathe normally and continue in this position as long as you feel comfortable, preferably one minute to start with.

  • Now exhale and initiate to return to the original position, first by lifting your head to normal position, and then dipping your chest and back to the ground.

  • Free your legs, come back to the original straight position and relax for a couple of minutes.

  • Go on doing the same exercise 3 times in one go.

  • Gradually you will be able to increase the retaining period to 3 minutes in one go.


Benefits of Matsyasana


Anatomical Focus and Disease Control

  • This Yoga improves the Upendra Granthi or Parathyroid.

  • Modern endocrinology suggests that there 4 such gland links around the neck.

  • The internal secretions of these Parathyroids are immensely important for maintaining your health and overall development of your body and mind.

  • This secretion of the Parathyroid glands significantly helps function in absorbing and assimilating calcium in your body.

  • So, this Yoga strengthens your bones.

  • It improves your immunity power.

  • This asana strengthens your nutrient absorption from food.

  • It improves your breasts and chest.

  • It cures your Tonsilitis, strengthens the neck areas and makes you free from tension in the shoulders and neck.

  • It also smoothens your respiratory problems. So, asthma problems get cured.

  • Matsyasana balances the pituitary, parathyroid, and pineal glands.

  • It strengthens the power of the shoulder.

  • Your muscles and nerves in the neck to head region become flexible and resilient.

  • Your aging declines.

  • This Yoga shapes your breasts and hips like a sculpture.

  • It also maintains the muscles and nerves in the rib area.

  • It reduces excess fat in the belly and abdomen.

  • Overall, your digestive system and vocal cord area become perfect.

  • This Yoga cures Constipation, Gastric Ulcer, Pyorrhoea, bad smell from the mouth, Appendicitis, Hernia, Liver-abscess, Spasm, Respiratory problems, Spondylosis, and the like.

  • By curing your anxiety, tension and voice, it improves your mental health.

  • Finally, since it improves your mental health, you will not become a victim of depression which is very common in modern society.


Benefits for Girls & Women

  • All the above benefits are fully applicable to young girls and women.

  • Girls and women generally suffer from calcium and blood deficiency. This Yoga is best for them.

  • In addition, this Yoga removes the Menstrual pains of the young girls.

  • It smoothens the Menstrual blood flow of young girls so that they feel free to utilize their time for study and play.

  • It also maintains the muscles and nerves in the rib area so that your bust becomes attractive.

  • It reduces excess fat in the belly and abdomen so that you remain young.

  • Your navel is stretched so that you become beautiful as in the attached figures.

  • Finally, since it improves your mental health, you will not become a victim of depression which is very common in modern society.

  • This Yoga lifts your chest, hips and breast, so you look younger and become attractive.

  • Matsyasana makes your back and abdomen stronger, and as a result your ability will increase.

  • This asana is also called a mood booster.



  • You must do it in an empty stomach and bowels.

  • If you are suffering from back pain, avoid doing this Yoga.

  • Patients with high blood pressure and migraine, should not do it.

  • The best time to get the full benefits of Matsyasana is morning.

  • If you feel uncomfortable, you may use a pillow below the arch of your body.


Variant with straight legs

Straight legs Matsyasana

Image Sources: 

Photo by Elly Fairytale from Pexels

Nina Mel

About the author:

Emma Laurence
Emma Laurence
Human Psychologist
She is an expert on sexual behavior and human psychology. She is an author par excellence...

Paschimottanasana (Seated Forward Bend)

12 September, 2020 | : Tashia Anderson

Shashangasana (Hare Pose)

15 September, 2020 | : Tashia Anderson