Asana
Fish Pose - Matsyasana
Backbends - Supine Poses

Fish Pose is performed laying down on the back and lifting the chest. It has many benefits for the physiology and glands of the entire torso, stabilises the lumbar spine when performed correctly, and is a pose which embodies the feeling of offering our heart to the divine. This is one of the few poses where the heart is lifted higher than the head while we still have the feeling of laying down. It is most likely named the Fish Pose because it is very easy to float in the water in this pose and the buoyancy of filling our lungs with air is similar to how a fish controls its depth in the water with a special oxygen bladder.

Progression

From laying down on the floor begin to lift the chest and grab on the outside of the hips. Using your arms, with an inhalation slowly and gently lift your chest. For those with neck conditions the chin can stay to the chest or hang down towards the floor without being placed down. Next, exhale and slowly come on to the top of the head. Once here pressure can be applied down through the pelvis and crown of the head while focusing on lifting through the heart region. Practitioner's with less spine and rib mobility will experience breath mostly in the abdomen while others with enough mobility will feel the breath aid the spinal extension and rib cage expansion, possible even feeling the breath reach the upper chest under the collar bones. Throughout the pose, the legs are extended along the floor also gently pressing down and squeezing together. Point the toes to extend the length and energetic feeling of the pose.

A more strengthening version of the pose starts with bending the knees and picking up the feet. At about 45* degree angle, begin to extend the legs outwards and upwards. If there is any discomfort in the lower back bend the knees in more. Focus on stabilising the arch of the spine by drawing up through the psoas and uddiyana bandha.   

Props and Therapeutic Approach

Supported fish pose with bolsters or blocks under the upper back is very useful for correcting excessive kyphosis(overly rounded upper back), commonly resulting from lazy posture and now especially use of technology which often is lower than eye level causing general sinking in our posture. In the pose, let the arms and shoulders remain still and passive for several minutes while breathing calmly, allowing a buoyant feeling to come under the heart space. 

Assisting

When practitioners are entering the pose, or if you see once they have placed their head that they look not fully making effort to lift their chest, you can come and stand over or beside their midsection and use your hands to gently encourage lifting the chest and supporting as they place the head down. Sometimes it's also good to help them remember to keep their legs tight and together so rolling in the thighs or shins with your hands and the cue "point your toes."