Matsyasana Benefits – 8 Key Ones

Matsyasana - The fish pose
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The Fish Pose

The fish pose. Why would it be called that? Discover the benefits of Matsyasana and why you need to include it in your Yoga Routine.

Naming This Asana

The name given to every Asana derives its inspiration from nature. As this pose happens to look like a fish it is named Matsyasna, meaning the fish pose.

Its Meaning and Position

Popular beliefs embrace Matsyasana as the “destroyer of many diseases”. Therefore, this Asana has to be done in Padmasana. This is the Lotus position which is a cross-legged sitting meditation pose (reference the picture above).


Hold for 15 to 30 seconds to get the full benefit.

Key Areas of Focus

Hip flexors and rib cage.

Beneficial Tips for Beginners

The above Asana may not be that easy for a beginner. So to make it easier and to allow for a gradual, no-pain transformation, follow these tips:

Tip 1 for Yoga Beginners

  • Stretch your legs in front of you.
  • Lie on your back.
  • Bend your knees and place your hands by your side (refer to picture 2 below).
  • OR, you can raise your arms above your head, resting on the floor, with each on the side of your head (refer to picture 3 below).

It is one of the back bend poses. When done correctly it is very fruitful and useful.

Tip 2 for Yoga Beginners using Matsyasana

Use support for your neck to avoid any strain. Fold a blanket to make it thick enough to comfortably support your neck.

Tip 3 for Yoga Beginners using Matsyasana

Do this Asana on a blanket to avoid damage to your back.

Matsyasana Levels

This Asana can be difficult depending on the variation chosen by the Yoga Instructor. The Yoga level achieved by the Practitioner (student) also determines the level of difficulty.

Benefits of Matsyasana

  1. This Asana provides an intense pull that allows your hips flexors and the muscles between the ribs to be more functional.
  2. It helps to stretch most parts of your body.
  3. By increasing the degree of the stretch, it stimulates the muscles and the abdominal organs including the neck and throat.
  4. It improves the quality of life through increased health of Asthma patients.
  5. Through pressure and stretching of the neck, it helps the thyroid glands including the pineal and adrenal glands.
  6. The nervous system, stomach, intestines, kidneys, and the pelvic organs are strengthened and toned.
  7. It improves your posture.
  8. It is very useful for constipation, fatigue, mild headaches, and menstrual pain.

Note that Matsyasana is the only Asana that bends your spine and neck backwards. So keep in mind when performing this Asana that you must be aware of your own limitations and go slowly.

Work cautiously and patiently towards the ultimate position. Given enough practice and time you can reap the many benefits of this somewhat difficult position. Just stick with it and work towards the end goal.

More Asanas Discussed

Check out my post on the benefits of Garudasana. Compare the Asanas. Note the health benefits of each and how each helps in your holistic endeavors.

For more information about holistic health and better fitness, visit Healthy Living Bud-e.

NOTE: Please consult with your physician before starting any new exercise routine.

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