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Asana Type:

Target Body Part:

Difficulty Level:

YCB Level:


Front of body, including the chest, abs, hip flexors, neck, and back,


Level 1


Fish Pose stretches the front of your body, including the chest, abdomen, hip flexors, neck, and back, as well as engaging portions of the body that are frequently overlooked in yoga asanas.

Matsyasana, or the fish position, is a traditional Asana–for the extremities. The way the legs are folded in this Asana resembles a fish's tail, while the rest of the body portrays its torso and head. It is also capable of floatation in water.

How to do


Step 1:

Sit in padmasana and bend your upper body backward such that top of your head touch the floor and keep the chest up as much as you can. 

Step 2:

Hold the thumb of your feet by your hands and touch the elbows to the ground. 

Step 3: 

Mouth closed and breathe from nostril. Keep 3-5 breathings.

Benefits of


  • Stretches your deep hip flexors and intercostals (muscles between the ribs)

  • Relieves tension in your neck, throat, and shoulders

  • Stretches and tones the front of your neck and your abdominals

  • Stretches and stimulates the organs of your belly and throat

  • Strengthens your upper back and the back of your neck

  • Relieves stress and irritation

  • Improves posture

Cautions of


  1. Those suffering from high blood pressure, low blood pressure or insomnia should not practice this asana.

  2. People with knee injury should not practice Padmasana (Lotus Pose).

  3. While bending, don't put excessive stress on your back as it can lead to serious injury.

Note: All the asanas and pranayama should be performed under the guidance of your certified yoga teacher.

Let's come together and build a Stress free, Depression free and Suicide free Japanese society with the power of Yoga!

Please contact for more details here.
-Team Patanjali Japan Foundation-
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