Lotus Fish

Padma Matsyāsana

Read what the gnome says

Lotus Fish! Sit in lotus if your knees allow it, then recline onto the forearms. Lift the chest, let the crown of the head touch down lightly, and keep the weight in the arms. Skip the lotus if the knees complain. Breathe, floating gnome.

Works on Spinal erectors · Rhomboids · Hip rotators

How to do it

1. Sit in Lotus, or a comfortable cross-legged seat, then lean back onto the forearms.
2. Lift the chest and arch the upper back, letting the crown of the head rest lightly on the floor.
3. Release the arms, keep the knees heavy and breathe; to come out, press into the elbows and lift the head first.

Common mistakes

• Don’t force the lotus: sit cross-legged if the knees complain.
• Don’t press weight into the head.
• Don’t crunch the neck.

Benefits

• Opens the chest, front of the hips and shoulders.
• Strengthens the muscles along the back.
• Counters long hours of sitting and rounding forward.

Take care: Go easy or skip if you have lower-back, neck or wrist pain, or are pregnant. Stay in the comfortable range and never force depth.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

Similar poses Backbend

• Forearm Wheel with Bent KneesAdvanced
• Full BowAdvanced
• Full LocustAdvanced
• Half-Lotus WheelAdvanced
• Kapotasana (Pigeon Backbend)Advanced
• King Dancer PoseAdvanced