Fish Bag

Fish pose , or Matsyasana , is a great yoga pose that opens the chest, stretches the neck, and strengthens the back. This backbend helps relieve tension in the shoulders and neck, improves posture and stimulates digestion. It is often used as a counterpoint to positions such as shoulder stand (Sarvangasana).

Correct technique

Follow these steps to perform Fishing Pose :

  1. Lie on your back with your legs stretched out and your arms at your sides.
  2. Place your hands under your hips, palms down for support.
  3. Lift your chest up towards the ceiling by pressing your elbows into the floor, while gently resting the top of your head on the floor.
  4. Extend your neck to avoid pressure on your neck, and let your weight rest on your shoulders and elbows.
  5. Hold the position for 30 seconds to 1 minute while breathing deeply and evenly.
Common errors

Avoid these common mistakes in Fishing Position :

  • Too much weight on the head: Avoid putting too much pressure on the head. Focus on lifting your chest using your arms and shoulders.
  • Tension in the neck: Make sure to keep the neck long and free of tension, with the weight distributed on the shoulders.
  • Collapse in the back: Keep the core activated to avoid overloading the lower back.

Modifications and variations

Here are some adaptations and variations to make Fishing Position more accessible or challenging:

  • Beginner Modification: Use a small pillow or blanket under your head if it is difficult to rest your head on the floor comfortably.
  • Advanced variation: Lift your legs up at a 45-degree angle from the floor to engage your core more intensely.

Number of repetitions and sets

Hold Fish Position for 30 seconds to 1 minute, depending on comfort and strength. Repeat 2-3 times with breaks in between.

Breathing technique

Correct breathing technique is important to get the full benefit of the Fishing position :

  • Breathe in deeply as you lift your chest and open your shoulders.
  • Exhale as you hold the position and calm your body down.
  • Continue with deep, even breaths throughout the pose to keep your body relaxed and stable.
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