Matsyasana – The Fish Posture


I swim through the waves of time, not depending on the external, but taking sustenance from strengths that lie within.

This posture defines the qualities of a fish. Besides swimming, the ability to float comes easily. It induces relaxation once you are settled in the posture.


Variation 1

Starting Position

  1. Sit in Padmasana.



  1. Inhaling, recline backwards, supporting your body with your arms and elbows and lie down.

  2. Cradle your head with your hands.

  3. Close the eyes.

  4. Maintain the pose for six seconds retaining the breath or stay in the position breathing normally or practice abdominal breathing.


Posture Release

  1. Unclasp your hands, exhaling and taking support of your hands come back to the sitting position.


Variation 2

Starting Position

  1. Lie down on a mat with your feet together and your hands at the sides.



  1. With the aid of your hands bend your right knee and place your right foot facing upwards on the left thigh as high near the groin as you can.
  2. Bend your left knee and cross your left foot over the right ankle to place it on the right thigh as high as you can near the groin.
  3. You can encircle your head with your hands or place them on your abdomen.
  4. Stay in this position breathing normally or practise abdominal breathing.


Posture Release

  1. Release your hands and use them to release your feet to the starting position.


Limitations / Contraindications

  1. All heart diseases

  2. Peptic ulcers, hernia

  3. Spinal injuries, back problems

  4. Severe arthritis




  1. Stretching of abdominal and chest muscles gives internal massage to your respective organs.

  2. It strengthens and tones the pelvic floor and sphincter muscles.

  3. It stretches your hip flexors.



  1. Stretching of your neck muscles helps in regulation of the thyroid function and thymus gland, which in turn improves the metabolic and immune system.

  2. It helps in relieving abdominal ailments like constipation, inflamed and bleeding piles.

  3. It helps in relieving disorders of the pelvic organs, especially the reproductive organs and maintains the health of the reproductive organs and glands by improving the blood circulation in the area.

  4. It reduces the chances of occurrence of vaginal prolapsed and stress incontinence.



  1. A sense of well-being prevails and a feeling of calm and relaxation is experienced.

  2. It relieves stress and irritation.

  3. It creates strength, awareness and harmony.


Muscles Involved

  1. Hip abductors

  2. Flexors and medial rotators

  3. Knee and shoulder joint and elbow flexors

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