Matsyasana   - Fish Pose


The Fish Pose, or Matsyasana, is a pose designed to open up the torso and stretch the hip flexors. It will also help to improve posture and relieve asthma.



  1. Sit on your yoga mat in the  lotus pose, with your legs crossed and each foot resting on the opposite thigh. Draw your spine up to sit straight and tall. Rest your palms on your knees, palms facing down. 
  2. Lean back and rest your weight on your elbows. Keep your back straight while you lean back. 
  3. Rest your arms flat on the floor by your sides and continue slowly lowering your shoulders and head to rest on the floor. 
  4. On an inhale, lift your chest up and curl your head back so that the top of your head is on the floor. Grasp the soles of your feet from where they rest on your thighs with your hands. 
  5. Hold the pose for 4 or 5 breaths, then, using your elbows, bring yourself to a sitting position and let go of your legs.


  1. For an easier version of this exercise, start with your legs straight in front of you instead of in the lotus pose. Keep your legs straight throughout the exercise.


  1. Do not attempt this pose if you have neck injuries, are prone to migraines, insomnia, low back injuries, knee or hip injuries, or high and low blood pressure.


Target Muscles

Additional Muscles