Traditional

Fish Pose

Matsyasana

Lift the chest while resting on the crown of the head and forearms or elbows.

Benefits: Builds strength, mobility, and breathing awareness with steady alignment. Particularly helpful for feeling steady and present.
Props: Blanket or block optional.
Hold Time: 5 to 8 breaths
Cautions and Contraindications: Practice within a pain-free range. Reduce depth or use props for knee, low back, neck, wrist, or shoulder sensitivity.
Entering Fish Pose: Lie on your back with the legs extended or bent. Slide the hands under the hips or prop onto the forearms. Lift the chest and tip the head back so the crown lightly approaches the floor. Take a steady inhale to create length, then use the exhale to settle into the final shape.
Exiting Fish Pose: Lift the head slightly and lower the upper back down. Slide the arms out and rest flat on the mat. Pause in a neutral position for a moment before continuing.