SUPPORTED FISH POSE
Supported Fish Pose
I love Supported Fish Pose because it’s an accessible posture that is universally liked.
I often hear Ooohs and Ahhhs the first time a student lands in this pose.
[I don’t teach full Fish Pose for the same reason I don’t teach full Lotus pose. Too many risks, not enough rewards. More on that in a separate post.]
I also love Supported Fish for its many variations.
You can arrange the blocks like two dominoes.
You can arrange the blocks like a T.
You can add a thin pillow on top of the 2 blocks.
You can substitute a foam roller for the lower block.
You can substitute a bolster or rolled blanket for the lower block.
You can remove the upper block entirely.
You get it – there are so many variations!!!
BENEFITS OF SUPPORTED FISH POSE
Opens chest, shoulders and ribcage
Can relieve tension in the neck
Improves posture
A great pose to focus on breathing and releasing tension in the belly
DIRECTIONS
Here I demonstrate a variation of Supported Fish with a horizontal second block.
Arrange 2 yoga blocks on your mat. The upper block is horizontal at the medium setting. The lower block (can be horizontal or vertical) is at the lowest setting.
Sit on your mat with your back towards the blocks. Knees bent, feet on the floor.
Roll back and align the lower block across the top 1/3rd of your spine – it will roughly be at bra-strap or HR monitor level.
Set the arms loosely from the torso.
To come out of the pose, roll carefully to one side, off the blocks. Pause. Press a hand to the floor to come up.
**Note, students almost always place the lower block too low at first. The lower block should NOT be at the low back/lumbar spine.
MODIFICATIONS
For fussy low backs, keep the knees bent OR place the feet at the outer edge of the mat and allow the knees to touch at the midline.
Release the legs long OR release the legs and allow the feet to be lightly pressed against a vertical wall.
See the above list of variations. Generally speaking, variations including a bolster or rolled blanket will be ‘softer’ i.e. more relaxing.
FUN TO TRY
Arms out like a T
Arms overhead
Arms in a loose W (be careful with this if you have history of shoulder impingement or lots of play in the shoulder joint)
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Catherine Tingey
Entrepreneur, yogini, designer, award-winning filmmaker, personal trainer and former marathon runner. She left a career in finance to start her own business and along the way, became a yoga teacher. She has been practicing yoga for 31 years and teaching privately for 11 years.
About the Author
Catherine Tingey+ Entrepreneur, yogini, designer, award-winning filmmaker, personal trainer and former marathon runner. She left a career in finance to start her own business and along the way, became a yoga teacher. She has been practicing yoga for 31 years and teaching privately for 11 years.
