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Fish

SKILL LEVEL
  • Advanced
CATEGORY
BENEFITS
  • Opens up the chest.
  • Improves t-spine mobility.
  • Stretches the abs, intercostals, shoulders and throat.
  • Strengthens the quads, hips and abs.
  • Improves posture.
  • Can help to alleviate pain in between the shoulder blades.

INSTRUCTIONS

  • Set-Up

    Lie on your back and bring your hands underneath your sacrum, palms facing down. Bring your feet together and point your toes.

  • Action

    Press your elbows into the mat, lift your head up and look at your feet. Move your elbows in towards each other, arch your back and lower the top of your head onto the mat. Continue to press into your elbows, lift your chest, engage your core and lift your legs up to 45 degrees.

  • Refinements

    There should only be a minimal amount of weight on your head to avoid compressing your cervical spine.

  • Duration

    Hold the pose for 3-5 breaths.

  • To Release

    To come out of the pose, lower your legs, lift your head, come down to the mat and release your hands out from under you. Hug your knees into your chest and rock gently from side to side.

BEGINNER MODIFICATIONS
Modified Fish Pose is a great for alleviating pain in between the shoulder blades.
  • Fish pose without raised legs is a great chest opener.
  • You can also modify by bending your knees and bringing your feet flat to the mat.
  • And rest your head on a cushion if this is uncomfortable for your neck.
RESTORATIVE VARIATION: Supported Fish Pose
Supported Fish Pose is a restorative pose that is great for alleviating pain in between the shoulder blades.
  • Position one block to support your head and one under your thoracic spine (mid back) and rest in the pose for 3 minutes or more.
CONTRAINDICATIONS
  • Avoid Fish pose if you have a back or neck injury.
MASTER FISH POSE

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