Fish pose is a backbend and core strengthener in yoga that opens up the chest, improves thoracic spine mobility, and can help to relieve pain in between the shoulder blades. In the full expression, lifting your legs to 45 degrees also engages your quads and hip flexors, adding a core-strengthening challenge to the backbend. If you’re looking for something gentler, you can try the restorative variation—Supported Fish Pose (see image below).
FISH POSE BENEFITS
- Opens the chest and stretches the throat as your neck extends and your head tilts back.
- Improves t-spine mobility and stretches the abs and intercostals as your spine arches.
- Strengthens the shoulders as you press into your elbows to lift your chest.
- Strengthens the quads and hip flexors, and engages the abs, as you hold your legs lifted at 45 degrees.
- Improves posture.
- Can help to alleviate pain in between the shoulder blades.
CATEGORY
SKILL LEVEL
- Advanced
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 MODIFICATION: Modified Fish Pose
- This variation 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
- 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
If you’d like to practise Fish pose as part of a sequence, watch Scapular Stability—a 15-minute guided practice designed to improve your posture and alleviate mid back pain. This video can be accessed along with my full library of 360+ videos as part of the 14-Day Free Trial.
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