With Props (1)
Matsyasana II
मत्स्यासन II
Matsyasana II, or Fish Pose II, is an intermediate supine backbend that deeply opens the chest, throat, and abdomen. It's known for improving respiratory function and stimulating the thyroid and parathyroid glands.
Anatomy Involved
Benefits
- Stretches the chest, abdomen, and throat
- Strengthens the upper back and neck
- Stimulates the thyroid and parathyroid glands
- Improves respiratory capacity and lung function
- Relieves mild back pain and fatigue
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Severe neck or back injury
- High or low blood pressure
- Migraine or insomnia
- Recent abdominal or neck surgery
- Glaucoma
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
5 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Initiate the backbend from the thoracic spine, not the lumbar
- 2Lift the sternum toward the ceiling
- 3Keep the gluteal muscles engaged to protect the lower back
- 4Broaden across the collarbones
- 5Maintain length in the back of the neck — do not drop the head back
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Modify If You Have
neck pain
Place a folded blanket or bolster under the upper back, supporting the head without dropping it fully.
hypertension
Avoid full arch; use a bolster along the spine to open the chest gently.
shoulder injury
Keep hands by the sides or use a strap across the upper arms to broaden the chest without strain.
Target Areas
Practice Flow
About this Pose
Matsyasana II, or Fish Pose II, is an intermediate supine backbend that deeply opens the chest, throat, and abdomen. It's known for improving respiratory function and stimulating the thyroid and parathyroid glands.
How to Practice
1. Lie on your back with legs straight and together. Place your hands, palms down, underneath your hips or slightly under your sitting bones.
2. Inhale and press your elbows firmly into the floor, lifting your torso upwards.
3. Lift your chest high and roll your shoulders back, drawing your shoulder blades together on your back.
4. Arch your back and gently drop your head back so the crown of your head lightly rests on the floor, ensuring there is no weight on your neck.
5. Keep your legs active, pressing your heels together and pointing your toes forward.
6 more steps remaining
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Frequently Asked Questions
Common questions about Matsyasana II
What is Matsyasana II?
Matsyasana II, or Fish Pose II, is an intermediate supine backbend that deeply opens the chest, throat, and abdomen. It's known for improving respiratory function and stimulating the thyroid and parathyroid glands.
What are the benefits of Matsyasana II?
Stretches the chest, abdomen, and throat. Strengthens the upper back and neck. Stimulates the thyroid and parathyroid glands. Improves respiratory capacity and lung function. Relieves mild back pain and fatigue. Calms the nervous system and reduces anxiety.
Who should avoid Matsyasana II?
Avoid this pose if you have: Severe neck or back injury, High or low blood pressure, Migraine or insomnia, Recent abdominal or neck surgery, Glaucoma.
How many steps are in Matsyasana II?
Matsyasana II is practiced in 11 steps. Lie on your back with legs straight and together. Place your hands, palms down, underneath your hips or slightly under your sitting bones.
Is Matsyasana II suitable for beginners?
Matsyasana II is an intermediate-level pose. Beginners should practice with props or under guidance.
What props are needed for Matsyasana II?
You may use: blanket, block. Props make the pose more accessible and comfortable.
What conditions does Matsyasana II help with?
Matsyasana II is therapeutic for: posture correction, flexibility, breathing, anxiety.
What poses should I do before Matsyasana II?
Prepare with: Adho Mukha Svanasana, Bhujangasana, Setu Bandhasana. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Matsyasana II with other poses