Fish Yoga Pose

Fish Yoga Pose is a backbend pose that targets the front neck and is ideal for yogis and yoginis at an intermediate level.

ajna – the third eye chakra
related poses
How To Do Fish Yoga Pose
  1. Begin in Corpse Pose (Savasana), knees bent and feet flat on the floor, hands palms-down at your sides. Inhale, lifting your hips and buttocks off the floor slightly, and slide your hands down positioned just underneath your buttocks. Exhale and lower your hips back down, resting your buttocks on the backs of your hands. Keep your inner arms and elbows tucked in to your sides.
  2. Pressing your forearms and elbows into the floor. Pull your shoulder blades in, firming them against your back, and inhale as you lift your chest and head, bringing your upper torso off of the floor. Gently bring your head back to the floor, resting on either the back or crown of the head depending on depth of your arch. Do not transfer weight to your head when you bring it to the ground, which will put strain on the neck.
  3. Hold this position, or extend your legs across the floor and push out through the heels to deepen the leg stretch. Hold for 15-30 seconds or longer if you’re comfortable, taking care to not collapse any weight around your shoulders, head or neck. To come out, exhale and lower your head and torso gently to the floor. Lay in this position for a few deep breaths.
  • Breathe deeply through each step.
  • Be careful to keep weight and pressure off the neck. If necessary, place a folded towel or blanket under your head for protection and support.
  • Do not perform this asana if you have high blood pressure (hypertension) or low blood pressure.
  • Do not perform if you have back or neck injury.
  • Avoid this pose if you are suffering from migraines or insomnia.

To perform the traditional, much more advanced Fish Pose, enter the pose by beginning in the Lotus Position (Padmasana). Keep your legs in this position throughout the pose.
To deepen the intermediate variation detailed above, hold the pose with your legs extended instead of bent. Lift both legs at 45 degree angle to the floor and hold for a few deep breaths before lowering. Repeat if you’re comfortable.

Stretches & Strengthens

All Muscles: Hip flexors, ribs, abs, neck; calves, hamstrings, quads (if legs are extended and lifted)

Target Muscles: Front neck

Health Benefits of Fish Yoga Pose
  • Improves posture.
  • Can relieve stress, anxiety and fatigue.
  • Can relieve symptoms of asthma, back pain, menstrual pain and constipation.
  • This is one of many poses traditionally considered to destroy and prevent disease.

Sanskrit Name & Meaning

Sanskrit Name & Meaning



matsya: fish, fish-like, fishy
asana: posture

History & Mythology

History & Mythology

There’s gotta be some history or mythology on this pose! We’ve looked high and low and have only come up with this message. Perhaps you have some information or resource for us to explore?