Fish Pose (Matsyasana) is generally taught as a counter pose to the inversion Shoulderstand (Sarvangasana), but it can be a powerful posture in its own right.

It is classically categorized as a backbend, a pose in which you extend your spine — in other words, arch your back. These types of poses are believed to be energizing.

Fish Pose is a bit of a chameleon (or maybe we should say cuttlefish, since the cuttlefish is often called the “chameleon of the sea”). You can adapt it to whatever level of intensity you are seeking and whatever needs your individual body may have.

For example, a few advanced yoga practitioners will add Lotus Pose (Padmasana) to the legs, while others dial the intensity way back with the use of props.

The key benefits of this pose come from the tremendous arc in the upper spine, so whatever way you do it doesn’t really matter as long as your chest is well lifted.

  1. Lie on your back with your legs straight.
  2. Bend your elbows back so your forearms remain on the floor. On an inhale, start to lift your chest up toward the ceiling.
  3. Press your forearms actively into the floor. The higher your chest, the easier it will be for your head to release back.
  4. Rest on the crown of your head while keeping your chest actively lifted.
  5. Reach through your legs and point your toes, or try a “yogic point,” where you press forward through the balls of your feet with toes flexed.
  6. You may choose to keep your forearms down for support or to bring your hands to prayer, so you are fully balancing on the top of your head. Note that if you have neck injuries or concerns, you should keep your forearms down.
  7. Protect your neck on the way down by tucking your chin to your chest before lowering down.

Muscles targeted in Fish Pose

  • The spinal extensors, particularly the erector spinae, contract.
  • The neck extensors contract.
  • The rotator cuff muscles, especially the teres minor and infraspinatus, contract to open the shoulders.
  • The pectoral muscles lengthen.
  • The abdominal muscles lengthen.
  • The neck flexors lengthen.
  • May improve depression. A 2021 study explored the effect of yoga in women with both depression and hypothyroidism. After 3 months of daily yoga, which included Fish Pose, participants showed significant reduction in depression symptoms (1).
  • May reduce symptoms of hypothyroidism. The same study found a tremendous improvement in participants’ hypothyroidism markers, indicating yoga’s effectiveness in treating hypothyroidism (1).
  • May improve quality of life (QOL) for people with chronic conditions. A number of studies suggest that yoga is an effective alternative treatment for chronic health conditions. One of the more significant benefits may be the improvement in QOL (2).
  • May benefit people with rheumatoid arthritis. A review of 10 studies found that yoga may help improve physical function, disease activity, and grip strength in people with rheumatoid arthritis (3).
  • Can help preteens with self-esteem and learning abilities. A study of adolescents found that a 4.5-month yoga intervention, which included doing Fish Pose every day, was incredibly beneficial for improving self-esteem and increasing attention and learning (4).
  • Can improve mindfulness and self-compassion. While these can be considered common goals for many yoga practitioners, these benefits seemed to be particularly significant in a high stress population of nursing students in a 2017 study (5).
  • Anecdotally, many practitioners report feeling energized after doing backbends.
  • This pose is also sometimes classified as a “heart opener” in classes.

Fish on elbows, keeping head lifted

  1. Lie on your back with your legs straight.
  2. Bend your elbows back so your forearms remain on the floor. On an inhale, start to lift your chest up toward the ceiling.
  3. Press your forearms actively into the floor.
  4. Release your head back but keep any weight off it. Instead, work the lifting of your chest.
  5. Actively reach through your legs and point your toes.
  6. Protect your neck on the way down by tucking your chin before lowering down.

Rolled blanket under the top of your head

  1. Roll a blanket to about 3 inches in diameter and place it horizontally at the top of your mat.
  2. Lie on your back with your legs straight and the back of your head on the blanket.
  3. Bend your elbows, open your shoulders, keep forearms down, and lift chest up toward the ceiling.
  4. Place the crown of your head on the blanket. If it’s too high, simply come down and readjust.
  5. Lengthen through legs and point toes.
  6. Protect your neck on the way down by tucking your chin before lowering down.

Supported Fish with blocks

  1. Place two blocks at the top of your mat, in a vertical line (parallel with your mat), 3–5 inches apart. The top block should be on its highest setting, and the second can be on medium. Feel free to play with heights to find what works for you. Some people like having both blocks on the same level, as it can deepen the opening in the upper back.
  2. Start with your knees bent and feet on the floor hip-width apart.
  3. Lie down so your shoulder blades rest on the bottom block and the top block supports the back of your head.
  4. Relax arms by your sides with palms facing up.
  5. You may straighten your legs, but if you feel any pressure in your lower back, simply re-bend your knees or adjust the blocks to a lower height.

In the classical Fish Pose shape, you are resting on the crown of your head, which means your neck is bearing weight. If you have any neck or back issues, or if it simply doesn’t feel good, see the above modifications.

Things to note:

  • This pose may worsen any neck injury (even stiffness).
  • If you have unregulated high blood pressure, you should avoid this pose.
  • If you have a migraine, proceed with caution. While causes vary widely, some migraines are linked to neck pain or tension.
  • If you have diastasis recti (an abdominal separation), it’s best to avoid Fish Pose. Backbends can potentially worsen the gap.
  • Avoid this pose if you have ankylosing spondylitis. When the spine becomes stiff as a result of vertebral bones fusing and discs dissolving, deep spinal extension (backbending) is not generally recommended.
  • Proceed with caution if you have vertigo.
  • Make sure to really lift your chest first, before taking your head back.
  • Your throat should be soft. Your neck should not be bent back like a Pez dispenser. Instead, you should be able to speak in the pose. Try saying your name.
  • Avoid turning your head when you’re in the full expression of this pose.
  • If you’re using your forearms on the floor, the more you press down into them, the higher your chest will lift.
  • Keeping your legs active and lengthening will help ease pressure on your lower back.
  • If you ever get dizzy or breathless, that’s a clear sign to back off and come out of the pose early.
  • Ensure that you are on the crown of your head. Faulty positioning of the head may lead to neck injuries or pain.
  • Consider modifying this pose during pregnancy or immediately postpartum, because relaxin can loosen the joints throughout your body. As such, most yoga teachers do not suggest placing weight on your head during this time.

Fish Pose offers benefits, but it’s critical that you learn to do the pose correctly to minimize the strain on your neck. No pose is ever worth risking neck injury, no matter how impressive it may look.

There are many amazing variations of Fish Pose that can give you the same (and sometimes even more) benefits without endangering your spine.

Remember that all advanced poses are considered as such not just because of the physical requirements but because of the care required to do them safely. If you have questions about this pose or how to do it safely, it’s best to work with a certified yoga instructor.

Once you’re able to practice Fish Pose safely, enjoy reaping the benefits of this powerful backbend.