Fish Pose Matsyasana
Lie on your back with legs extended straight, feet together, and hands placed palms down under your hips, fingers pointing towards your feet. Press your forearms and elbows firmly into the mat, inhaling as you lift your chest and upper back off the floor.
- Equipment
- No Equipment
- Difficulty
- Beginner
- Focus Area
- Chest
- Injury risk
- Low
Primary muscles
- Pectoralis major
- Pectoralis minor
- Erector spinae
Secondary muscles
- Rhomboids
- Trapezius
- Anterior deltoid
- Sternocleidomastoid
Target muscles
- chest
- back
- shoulder
How to perform
- 1
Lie on your back with legs extended straight, feet together, and hands placed palms down under your hips, fingers pointing towards your feet.
- 2
Press your forearms and elbows firmly into the mat, inhaling as you lift your chest and upper back off the floor.
- 3
Arch your back, allowing your head to gently tilt back so the crown of your head lightly touches the mat, avoiding putting full weight on your head.
- 4
Keep your shoulders broad and away from your ears, engaging your upper back muscles to support the lift.
- 5
Breathe deeply and hold the pose for several breaths, focusing on the chest opening.
- 6
To release, press into your forearms, lift your head slightly, and slowly lower your upper back and head back to the mat.
Safety & form
Train smart. Read these notes before adding heavy load.
