The Lotus Series Padmasana family
Matsyasana
Fish pose
A reclining back-bending posture. The name comes from the Sanskrit matsya, "fish", and asana, "pose".
FamilyThe Lotus Series
LevelIntermediate (YCB Level 2)
AwarenessManipura or Anahata chakra
Technique
- Sit in Padmasana and relax the whole body.
- Inhale and carefully bend backward, supporting the body with the elbows.
- Lift the chest slightly, bend the neck back and rest the crown of the head on the floor.
- Hold both big toes.
- Close the eyes, keep the weight on the elbows, relax the body and breathe normally.
- To come back, support the body on the elbows, inhale and come up.
- Repeat with the legs crossed the other way.
Awareness
First on the chest, the abdominal muscles and the breath; gradually on Manipura or Anahata chakra.
What it gives
- Opens the chest and the front of the body.
- Releases stiffness in the upper and middle back and the neck.
- Gives a deep, quiet expansion of the breath.
Precautions
- Move with control and care: a careless movement can injure the spine.
Learn it with Acharya Lokesh
Intermediate postures are safest when a teacher watches you. Book a free trial session at home in Delhi or online, or take the illustrated guide home.
Text from Acharya Lokesh's handbook Yogasana for Intermediates (Agastya Yoga School, 2022), edited for clarity. General information about a traditional practice, not medical advice: if you have a health condition, are pregnant or recovering from surgery, ask your doctor first.