Uttana Matsyasana
vishuddha min - YogPlan

Throat Chakra (Vishuddha)


Supine Asanas

Uttana Matsyasana

Extended Fish Pose


Meaning: uttana = stretching / matsya = fish


Lie on your back, body relaxed, legs together, palms on the floor. Inhale, exhale, and relax.

Getting into position

Come into Matshyasana (Fish Pose), with straight legs. Bring your hands above your abdomen (palms together or separated, arms straight). Exhale. Inhaling, raise your legs up to about 45 degrees, keeping them straight, and bring arms parallel to the legs. Balance on your buttocks and head (avoid overstraining the neck). Hold for a few moments to allow the body to adjust. Inhale. Exhaling, strengthen arms, legs, and back farther. Hold with normal breathing for as long as comfortable.

Coming out of position

Slightly relax the body. Inhale. Exhaling, slowly lower the legs, then arms, to the floor. Using the elbows for support, lift your head and straighten the neck. Lower the back, returning to starting position. Inhale, exhale, and relax.


  • If needed, use hands to help raise the legs.
  • Keep the arms and legs straight and parallel to each other.
  • Engage the abdomen and legs to minimize the weight on the head.
  • If difficult to balance, practice while holding your breath until you are more experienced.



If you suffer from migraines, high blood pressure, herniated (slipped) disc, or chronic/serious neck or low back problems.

Be careful

If you have neck, shoulder, back, hip, knee issues.



  • Stretches the throat; improves spinal flexibility.
  • Strengthens the arms, neck, shoulders, back, abdomen, hip flexors, and legs.
  • Relieves stiffness in the neck and shoulders.
  • Relieves constipation.
  • Stimulates the parathyroid, pituitary, and pineal glands.
  • Improves balance, concentration, digestion, and overall strength of the body.


Helps With Diabetes.

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