Padma Matsyasana or fish in lotus pose

Padma Matsyasana

Padma Matsyasana or Fish in lotus pose is an advanced form of matsyasana. It involves the back bending benefits of matsyasana and hip opening benefits  of lotus pose . This hatha yoga also boosts your concentration.

Padma Matsyasana


  • Sit on the floor with spine straight and extend your legs with arms resting at your sides.

  • Bend your right knee and hug it at your chest. Bring your right ankle to the crease of your left hip in such a way that your right foot faces the sky.

  • Bend your left knee and cross your left ankle over the top of your right shin. The sole of your left foot should also face upwards and your top of the foot and ankle should rest on your hip crease. This asana is called padmasana or lotus pose.

  • Padma Matsyasana

  • Lean back and press your forearms and elbow into the floor. Create an arch in your back by lifting your chest. Bend your upper body and neck until your crown of your head rests on the floor.

  • Keep pressing through your hands and forearms and make sure that your head should experience very slight pressure.

  • Bring your knees as close as possible and press your groins towards the floor.

  • Rest your hands with your palms up alongside your body. Hold your big toes with opposite side hands if possible.

  • Concentrate with your eyes closed in the middle of your forehead and between your eyes.

  • Hold the pose for 1 minute.

  • Padma Matsyasana Benefits

  • Stretches and strengthens spine, back muscles, hips , chest, throat and abdomen.

  • Stimulates thyroid glands .

  • Relieves respiratory ailments such as asthma and bronchitis.

  • Reduces fatigue and improves posture.

  • Ease constipation and cures digestion problems.

  • Relieves menstrual discomfort in women.

  • Calms mind and great for getting into meditation pose.

  • Cautions

  • People suffering from knee and severe back problems should refrain.

  • The gap between the arc of your back and ground should be optimum as more gap might be injurious.


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