Fish Pose

A supine backbend supported on the forearms with the chest lifted and the head tilted back, opening the front of the chest and the throat.

How to do it

1. Lie on your back with the legs straight and the arms alongside the body, palms down under the hips.
2. Press the forearms into the floor and lift the chest towards the ceiling.
3. Let the crown of the head rest lightly on the floor without putting weight through the neck.
4. Hold the position for the prescribed time, breathing into the upper chest.
5. Lift the head, then lower the back down.

Tips

• Carry the weight in the forearms, not the head; the neck only guides the position.
• Place a block lengthwise under the upper back if the floor version pinches.
• Keep the legs active and the thighs rolling slightly inwards.

Muscles

Primary: Erector spinae, Chest

Secondary: Front deltoid, Hip flexors