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Lying on the backIntermediate
Fish Pose
मत्स्यासनMatsyāsanaమత్స్యాసనం
A supine chest-opener with the crown of the head on the floor. The designated counter-pose to shoulder stand — it reverses the neck flexion exactly.
Meaning of the name
The fish. The Gheranda Samhita says one can float in water in this posture — which is either literal or a good description of how it feels.
How to practise
- 1
Lie on the back with the legs straight, or in Padmasana if it is available.
- 2
Place the hands palms down under the buttocks, elbows tucked close.
- 3
Press the elbows and forearms into the floor and lift the chest.
- 4
Let the head tip back until the crown rests lightly on the floor. The weight stays in the elbows, not the head.
- 5
Hold for half the time you held shoulder stand, then lift the head, tuck the chin and lower down.
Benefits
- Opens the chest and throat fully; the strongest chest-opener among the supine poses
- Counteracts the neck flexion of shoulder stand and plough
- Relieves asthma and bronchial congestion by expanding the upper lungs
- Stimulates the thyroid, parathyroid and thymus
- Relieves neck and shoulder tension from screen work