Are you looking to advance your yoga practice and achieve a position that opens up your chest? The Reclining Fish Pose (Supta Matsyasana) a different way of pronouncing the name of the pose, Supta Matsyasana, is the one you should deal with.
This type of yoga is very effective at both the body and mind levels. Nevertheless, it is a great injustice that the majority of people cannot perform the pose correctly.
In this detailed guide, we will look into the Reclining Fish Pose, its advantages, and also step-by-step instructions to do it. These will help you master it without any side effects.
What is Reclining Fish Pose?
The reclining Fish Pose is a backbend where the body is lying on the back, and the chest is raised higher than the legs. This posture allows the opening of the chest, throat, as well as abdomen, and at the same time, it is the strengthening of the muscles of the upper back.
It is called such because of the bent position of a fish, which represents the position of the practitioner’s body during the duration of the pose.
How to Prepare for Reclining Fish Pose?
Before attempting the Reclining Fish Pose, it is necessary to get your body ready first. Here are some tips to follow:
1. Set up your space
Select a quiet spot on a level surface and put your yoga mat on the ground.
2. Wear comfortable clothing
Choose clothes that are roomy, breathable, and allow for optimal movement.
3. Gather props
Have a yoga block or folded blanket next to you in case of any muscle strain in the body, that is going to need support.
4. Stay hydrated
Take some water before the session to ensure that you will not be dehydrated and will stay hydrated throughout the practice.
5. Work on mindfulness
Take a few deep breaths to bring yourself to the moment and the present.
Warm-Up Exercises for Reclining Fish Pose
Here are some warm-up exercises for you:
- Loose and gentle neck rolls to let the tension go away from the cervical (neck) spine area.
- Lifting the shoulders or circling them to make the upper body more decompressed.
- Cat-Cow stretches with different poses for the spine warm-up.
- Cobra pose as a warm-up for the backbend.
- Child’s pose for the back stretch and muscle relaxation.
How to Perform Reclining Fish Pose
1. Starting position
Lie on your back with your legs completely straight and arms close to the floor at the back.
2. Lift the chest
Start breathing in high and elevate your chest, pressing your forearms and elbow, down the mat as well.
3. Arch the back
Bend your back slowly to the upper side and touch the crown of your head with the floor.
4. Position the arms
Put your palms on the lower side of your hips and turn them towards the floor.
5. Hold and breathe
Be sure to stay in the pose for about 30 seconds to 1 minute and the whole time breathe deeply and steadily.
Here’s a video that explains this yoga pose in more detail.
Benefits of Reclining Fish Pose
Here are some Mental and physical benefits:
Mental Benefits
- The relaxation is more intense, and the stress and anxiety levels are almost nothing in this way
- Mindfulness brings better concentration and excitement for yoga through the control of your breath.
- The Somatic Nervous System is stimulated; pranic (life force) energy is raised so that the psychology of life improves and the body functions properly.
Physical Benefits
- The chest, neck, and upper back muscles are stretched and made strong.
- The normal habit of slouching due to spending extended periods sitting down is counteracted through this exercise.
- The thyroid gland is lightly stimulated/produced and thus, thyroid hormones are possibly completely regulated.
Beginners Tips
Here are some important beginners tips:
- Always start with a folded blanket under your head to provide support.
- To maintain equilibrium, relax the legs and keep them together.
- Focus on taking deep breaths at a comfortable, yet sustained pace.
- If you start to feel any discomfort, try to take yourself out of the pose smoothly and easily.
- Consistent practice will provide lasting improvements in flexibility and muscle power.
Variation and Modifications
1. Supported Fish Pose
Supported Fish Pose in a yoga block or a rolled towel beneath the shoulders to experience a more comfortable variant of the Fish pose.
2. Legs-Up Fish Pose
Elevate your legs vertically as you are in the pose, inhalation and exhalation in the back and hamstring to the maximum.
3. Bound Angle Fish Pose
Bound Angle Fish Pose Join the soles of the feet together, and drop the knees to the ground to do a deeper hip opener.
4. One-Legged Fish Pose
One-Legged Fish Pose Flex one knee and attach the foot to the thigh that is across the other leg for a variant of hip stretch.
5. Arms Overhead Fish Pose
Elongate the arms overhead, keeping them parallel to the ears, and feel the stretch in the shoulders more.
Expert Tips
Here are the some expert tips:
- Engage the core muscles to prevent the lower back from being the only one providing support
- Maintain straight legs with the release of the grip on the feet from the body
- Gradually increase the duration of the pose to the maximum as the strength and flexibility improve
- Streamline the posturing with a yoga instructor who is well-qualified to correct the positioning
- Complement the practice with various other poses that open up the chest to get the best out of your practice
Safety Precautions
Here are some important safety measures:
- Avoid this pose if you have any neck injuries or acute lower back pain.
- In case of high or low blood pressure, consult a doctor before practicing hatha yoga.
- Pregnant women should avoid this pose but if yoga is their thing, they should do the modified version.
- Be gentle while holding the head to touch the ground till you feel comfortable.
- Alert the head with an immediate response whenever you feel pain and withdraw the pose.
Common Mistakes To Avoid
Here are frequent pitfalls to steer clear of:
- Achieving the hyper-extended head-back position which in turn will compress the neck
- Allowing the knees to relax and the legs to come apart
- Tightening the shoulders and neck instead of relaxing them
- Resting the breath or else shallow breathing
- Hastily performing the whole pose without doing the warm-up exercises
Final Words
The Reclining Fish Pose is a potent asana that brings comprehensive benefits to both the body and the mind.
Through this guide, novices can safely explore the pose and continue to deepen their practice with the professionals.
Focus on the slow process and deep concentration, do not disregard the limits of your body. You will more likely notice better posture, breathing, and overall health.
Smile with your process of perfection in mastering your yoga practice with Reclining Fish Pose and transformation in your life.
FAQs
1. How often should I practice the Reclining Fish Pose?
The suitable regimen would be to perform this asan 2-3 times a week, holding it for 30 seconds to 1 minute every time.
As you get more flexible, you may consider increasing both the frequency and the duration of the practice.
2. Can I practice this pose if I have lower back issues?
If you have lower back issues, meet up with a yoga instructor or medical expert before performing this pose.
They would be able to suggest the needed modifications or some other more appropriate methods for your situation.
3. Is it normal to feel a stretch in my throat during this pose?
Yes, it is normal to feel your throat stretching. This pose gives access to the chest and the throat but if you experience any discomfort or do not need to hurt, exit the position gently.
4. Can beginners do the Reclining Fish Pose?
Absolutely! Beginners can begin with adapted poses with a yoga block placed under the chest for support.
As you build your strength and flexibility, you will be able to move on to the complete posture gradually.
5 . How does this help with respiratory issues?
The Reclining Fish Pose increases the chest cavity through the practice of breathing. It can help expand your lung capacity and may also provide some relief for minor respiratory issues. Be sure to see a doctor for serious conditions.
Source:
Matsyasana – The Fish Pose | Steps | Benefits | Learn Yogasanas online | Yoga and Kerala. (n.d.). Yoga.
Admin. (2021, December 13). Matsyasana, how to do ,Benefits, Precautions, Contraindications. 101yogasan.
Yoga Journal. (2025, January 29). Fish pose.
Book Source:
Light on Yoga by B.K.S. Iyengar
The Heart of Yoga: Developing a Personal Practice by T.K.V. Desikachar
