Fish Pose with Legs Extended

Fish Pose, or Matsyasana , with extended legs, is a variation of Fish Pose that opens the chest and stretches the neck , back , and hips . This variation also strengthens the spine and improves flexibility in the shoulders while supporting deep breathing.

Correct technique and form

Follow these steps to perform Fish Pose with extended legs correctly:

  • Lie on your back with your legs together and your arms at your sides.
  • Place your hands under your hips, palms down.
  • Press the forearms into the floor, lift the chest and bend the back slightly.
  • Let the head gently rest on the floor, allowing the neck to stretch without bearing the weight.
  • Extend the legs and keep them active with the toes pointing upwards.

Common errors

Avoid these mistakes in Fish Pose with extended legs:

  • Overloading the neck : Avoid letting the head bear the weight of the body. Keep the weight in the forearms and back.
  • Passive legs : Keep the legs active and stretched to achieve a full stretch in the body.

Modifications and Variations

To customize Fish Pose, try:

  • Pillow under the back : Place a pillow under the upper back for a gentler back bend.
  • Knee bend : Bend the knees and place the feet flat on the floor for less strain on the lower back.

Reps and sets

Hold the position for 5-10 deep breaths and repeat 2-3 times to achieve maximum opening of the chest.

Breathing pattern

Breathe deeply into your chest and exhale slowly to create deeper relaxation in the pose.

Videos with different approaches

Watch these updated videos to master the Fish Pose with extended legs:

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