Restorative Poses


Matsyasana (Fish Pose)

Fish Pose over a bolster
Level: All levels

Matsya = fish.

As with Supta Baddha Konasana (Reclined Bound Angle Pose), Matsyasana can be performed with any number of prop variations to increase or decrease the intensity of the pose. It can also be performed with the legs in Sukhasana (Comfortable Pose) as shown, or in Ardha Padmasana (Half Lotus Pose) or Padmasana (Lotus Pose).

Organizing the Pose

    • From Dandasana (Staff Pose), come into Sukhasana (Comfortable Pose).
    • Exhale and recline over the bolster.
    • Take the hands to the buttocks and lengthen the buttock flesh, sacrum and tailbone out towards the heels.
    • Either release the arms down by the sides, or reach the arms up alongside the ears, holding onto the elbows. Hold this position for several minutes.
    • Inhale and lift up through the center, coming back to Sukhasana (Comfortable Pose).
    • Repeat for the same amount of time with the legs crossed the other way.

Practice Points

    • Soften and release the thighs and the belly.
    • Soften the ribs, chest and shoulders.
    • Allow the breath to freely fill the upper ribcage.
    • Soften the neck and throat.
    • Soften the face, the eyes and the jaw.