Step by Step Guide

  1. Place a yoga block horizontally at the middle of your mat.
  2. Sit with your sacrum at the base of the block, so it supports the natural curve of your lower back.
  3. Have a bolster or folded blanket nearby.
  4. Lie back over the block, ensuring it supports your mid-back and the back of your head rests comfortably on the floor.
  5. Extend your legs with feet hip-width apart and let your arms rest by your sides.
  6. Optionally, place a bolster or folded blanket under your upper back and head for added support.
  7. Adjust the height of the prop to suit your comfort level.
  8. Relax your arms to the sides with palms facing up, or extend them overhead if that feels comfortable.
  9. Allow your shoulders to soften and your chest to open.
  10. Inhale deeply through your nose, feeling your chest and ribcage expand.
  11. Exhale slowly through your mouth or nose, releasing tension and sinking into the support of the props.
  12. Continue with slow, steady breaths, using each exhale to relax further into the pose.

Benefits of Supported Fish Pose

  1. Heart Opening: Supported Fish Pose opens the chest, stretching and releasing tension in the front of the body.
  2. Respiratory Benefits: The pose encourages deep breathing, enhancing lung capacity and oxygenation.
  3. Stress Reduction: The supported nature of the pose promotes relaxation and reduces stress.
  4. Spinal Extension: It provides a gentle extension to the spine, counteracting the effects of sitting and forward bending.
  5. Throat Chakra Activation: The stretch around the throat area may stimulate the throat chakra, associated with communication and self-expression.

Beginner Tips:

  1. Adjust Block Height: Experiment with the height of the block to find the most comfortable support for your lower back.
  2. Gradual Prop Addition: If new to the pose, start with just the block, and add the bolster or blanket as you become more accustomed.
  3. Hold Supported Fish Pose for 3 to 5 minutes, allowing your body to fully surrender and relax.
  4. Gradually come out of the pose by rolling to one side and pressing yourself up to a seated position.