The names of many yoga poses allude to the shapes of certain animals. In the case of Matsyasana (matsya: fish), the name comes from a beautiful tale of how Matsya, the fish incarnation of Vishnu, saved the world from a flood. The image is usually depicted as a half-human, half-fish being. When practicing this pose, think of that shape to visualize how to adjust your body.

 Apart from the fascinating mythological background of Matsyasana, this pose has great benefits for the body. It is a superb back and shoulder opener; it stretches the neck and counteracts tech-neck; it expands the chest and activates the heart chakra.

In spite of all the benefits, it is important to keep in mind that the full posture may not be accessible to beginners as it requires sitting in Lotus pose, bending backwards and distributing the weight evenly between the pelvis, the raised torso and the crown of the head. It’s important not to compress the neck, which tends to happen when it isn’t possible to lift the chest high enough. However, there are plenty of modifications and ways to work towards achieving the full pose!

One of the most common modifications for Matsyasana is to keep the legs stretched and activated instead of crossing them into Lotus pose. To give yourself extra support, you can keep your arms straight and the hands next to your pelvis, gently pushing against the floor with the palms of your hands or forearms.  

If you’re like me and your back and shoulders are uncomfortably tight (thank you so much, office job!) or not flexible enough, you can place a block across your back, right below the shoulder blades, and a second block underneath your head. Play around with the height that feels right for you. You can opt for only one block under your head as a challenge, but I personally prefer the support of two blocks. Close your eyes and feel the opening… And visualize the freedom of a fish gliding effortlessly through the water, moving with grace and ease. Allow this sense of lightness to flow through your body as you embrace the calming energy of the pose.

Expert outdoor writer, yoga teacher-in-training and artist born in Mexico. Aimee's personal practice has evolved into an eclectic and healing combination of Restorative, Hatha, Vinyasa, Iyengar and Kundalini yoga.

All Rights Reserved @2024