Matsyasana, or Fish Pose, is a chest-opening backbend that stretches the throat, lungs, and abdomen, often counterbalancing forward bends.
Description & Steps:
- Lie on your back with legs extended and arms alongside your body
- Press elbows and forearms into the floor, lift the chest, and gently arch the back
- Tilt the head back so the crown lightly touches the mat (use a folded blanket or block if needed)
- Keep legs engaged and breathe deeply, maintaining the pose for 20–30 seconds
- Slowly release by lowering the chest and head to the floor
Benefits:
- Opens chest, throat, and shoulders
- Strengthens upper back and neck muscles
- Improves respiratory function and relieves mild tension in the spine
Contraindications:
- Neck or upper back injury
- Severe shoulder or spine issues
- High blood pressure or heart problems (avoid deep backbend without supervision)
