Matsyasana Fish Pose

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The fish pose provides a similar stretch to the spine as the diamond pose, but it is a little easier for most people. Not to be confused with the Lord of the Fish pose, matsya opens the chest, allowing for greater lung aeration. It is classically performed in a full lotus position, but it can also be done in half-lotus.

sitting comfortably in the lotus posture, gently lower your back so you are lying on the floor with your crossed legs in the air. Place your palms flat on the floor just underneath your buttocks. While arching your back, lower your crossed legs to the floor. Resting on your bent elbows and forearms, continue arching your back until the crown of your head is on the floor. Breathe easily while holding this position for fifteen seconds. Then lower your back to the floor and slowly uncross your legs.

If you are unable to get into a full lotus, you can perform a simpler modification of the fish pose. Lying on your back, bend your knees and bring your heels as close as you can to your buttocks. Bear your weight on your elbows and forearms while arching your back until you are able to rest the top of your head on the floor. Feeling the stretch in your neck and back, hold this posture for fifteen seconds, then slowly lower your back and then your legs to the ground.

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