How to Do Matsyasana Pose | Fish Pose

Fish Pose is one of those delicious heart-opening postures that feels like a big, warm hug for your entire front body. It’s the perfect way to counteract all that time we spend hunching over our phones or computers, as it gently arches the back and opens up the chest, throat, and shoulders.

We love how this pose allows you to feel both supported and expansive at the same time. Whether you’re looking to boost your energy or simply want to find a little more space in your breathing, Fish Pose meets you exactly where you are.

In this guide, we’ll walk you through how to feel into this pose safely and comfortably, with plenty of options to make it work for your unique body.

How To Do Matsyasana (Fish Pose)

Settle onto your back
Start by lying flat on your back on your mat. Take a moment to arrive here, with your feet hip-width apart and your body feeling heavy and relaxed.

Tuck your hands under
Gently slide your hands underneath your hips with your palms facing down. Tuck your elbows in nice and close to the sides of your body to create a stable base.

Lift your heart high
As you inhale, press into your forearms and elbows to lift your chest up towards the sky, creating a gentle arch in your back. If you’d like more support, you can always place a bolster or a rolled-up blanket lengthways under your spine for a more restorative Yin Yoga feel.

Rest your head back
Slowly and mindfully lower the crown of your head back until it lightly touches the mat. Be sure to keep the weight in your elbows and forearms rather than dumping it all into your neck—we want this to feel spacious, not crunchy!

Breathe and feel into it
Stay here for a few deep, nourishing breaths, feeling your chest expand with every inhale. If you’re practising this as a Yin Yoga pose, you might choose to stay for 3-5 minutes with plenty of props for support.

Release with care
When you’re ready to come out, gently lift your head, tuck your chin slightly, and lower your spine and head back down to the mat. Take a few moments in Savasana to let the sensations settle.

The Benefits of Matsyasana (and Yoga in General)

Physically, Fish Pose is a beautiful way to stretch the front of your body, particularly the chest, throat, and neck. It’s a fantastic counter-pose if you spend a lot of time sitting at a desk or driving, as it helps to open up the heart space and improve your posture. By expanding the chest, you’re also encouraging deeper breathing, which can help increase lung capacity and even give your digestion a little boost by stimulating the abdominal organs.

Beyond the physical, this pose is a powerful tool for your nervous system. As you open your heart and throat, you might feel a sense of emotional release or a shift in your mood. It’s a pose that invites you to let go of tension and anxiety, activating the parasympathetic nervous system to bring you back to a state of calm. This is what we love about Yoga — it’s not just about becoming more flexible or strong. It’s about creating the space to breathe, opening your heart to the world, and finding that quiet sense of peace that lives within you.

Explore More Yoga Poses

If you enjoyed this pose, you might also love:

• How to Do Bhujangasana Pose | Cobra Pose
• How to Do Ustrasana Pose | Camel Pose
• How to Do Kumbhakasana Pose | Plank Pose

Curious About Yoga Teacher Training?

This pose is one of 108 you’ll explore in our 200 Hour Yoga Teacher Training — along with yoga philosophy, breathwork, meditation, anatomy, and the confidence to teach.

You don’t need to be the most flexible person in the room. You don’t need to have been practising for years. You just need to be curious and willing to begin. Whether you want to teach professionally, deepen your personal practice, or simply discover more about yourself — this training meets you where you are.

Learn more about Yoga Teacher Training →

Always merrymaking,
Emma + Carla