Matsyasana, or Fish Pose is the counter-pose to the plough, so coming after it in your practice. It is lying on your back and arching your chest.

The beginners version of matsyasana has the legs straight while the advanced has the legs in full lotus position. The advanced pose is not shown here and should only be performed if one can maintain padmasana (full lotus position) for an extended period of time.

* Safeties *

- As always, listen to your body and don’t stretch further than you are able. Yoga should be comfortable, not painful though we will feel it when we are learning to gain flexibility.

- It is said that people who suffer from heart disease, hernia, back conditions, any serious illness or those who are pregnant should not practice this asana.

- Always consult a certified trainer if you have questions about the safety of your practice and these postures for you

STEP 1 - ON YOUR BACK

Assume the Corpse Pose for as long as you like and, when you are ready, begin to come into the fish. Stay flat on your back, and bring your feet together. With your arms straight by your sides, lay your palms on the floor, then tuck your hands in underneath your buttocks.

STEP 2 - HEAD & BACK UP

With your hands under your buttocks slowly use your elbows to help raise your head and chest off the ground and gaze at your toes.

Adjust your elbows to be as close together as they can be - not spread out beside you but close under your back.

STEP 3 - HEAD BACK

Arch your spine and tilt your head back so that your crown touches on the ground.

Press your elbows down on the floor, inhale, and arch your chest upward as far as you can.

Hold for 30 seconds as a beginner and extend to 1 to 3 minutes with experience.

COMING OUT

To come out of the Fish, slowly lift your head and straighten your spine so that you are again gazing at your toes (just as you went up). Slowly extend your elbows lowering your head and your chest back to the ground with control.

Release the hands and relax in savasana (corpse pose)

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thanks to Miranda for the great image!