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Matsyasana – Fish Posture

This is a posture with a lot of physical and therapeutic benefits, it may take some time to master so that you are feeling comfortable, but its one of my favourites.


I’m going to give two options for how to come into the full posture, in you cannot complete Padmasana – Lotus Posture you may try a variation with straight legs:

Option 1 (Starting in Padmasana – Lotus Posture)

  1. Starting in Padmasana – Lotus Posture – Inhale, place the palms onto the floor beside your hips and open the chest.
  2. Exhale, lean back until your elbows come to the ground
  3. Inhale using the elbows to support lift the chest up and let the crown of the head come to the ground.
  4. Exhale and bring the hands forwards to hold onto the feet or the toes. The weight is supported by the buttocks and the crown of the head.
  5. Look between the eyebrows
  6. Hold for 5-10 breaths
  7. Exhale release the posture

Option 2 (Starting in Urdvah Padmasana-Upward Lotus Posture)

  1. Inhaling take your arms down to the floor pressing your palms downwards slowly lower your spine down with your legs still in Padmasan – Lotus Posture
  2. Exhale fully
  3. Inhale, using your elbows for support lift your chest up
  4. Exhale, and bring the top of your head to the floor
  5. Inhale and bring your hands forward and hold onto the feet or big toes, lift the chest so that the weight is supported by the buttocks and the crown of the head.
  6. Look between the eyebrows
  7. Hold for 5-10 breaths
  8. Exhale release the posture


  1. Stretches your hips, chest, arms, shoulders, spine and thighs.
  2. Stretches the muscles of your belly and also helps in toning the abdominal organs.
  3. Improves your body posture particularly rounded shoulders.
  4. It enhances co-ordination between your body parts and even boosts your concentration levels.
  5. When held for extended periods (5 minutes+) it will strengthen the lungs and breathing capacity, it can be used to help with asthma and other respiratory ailments.
  6. Strengthens the neck
  7. Can be an emotional release as it opens the chest and is and exposed posture.
  8. Can relieve stress, and stress related problems


  1. Knee, ankle, hip, or shoulder injuries
  2. High and very low blood pressure
  3. Severe insomnia

Look for other postures in our asana directory