Fish Pose

A supine backbend that opens the front body through the support of the arms, upper back and breath.

“Rest back. Lift the chest. Let the throat stay spacious.”

Fish Pose explores extension through the upper spine while the body remains close to the ground. The arms and elbows offer support as the chest rises and the front of the body broadens. It is a quiet backbend that asks for curiosity around the ribs, throat and breath.

The purpose is not to make a large arch. The purpose is to find a version of the backbend where the chest can lift without strain in the neck. The shape should feel supported rather than forced.

1. 1Lie on your back with your legs extended or knees bent.
2. 2Slide your hands under your hips or rest your forearms beside your body.
3. 3Press lightly through the elbows and forearms.
4. 4Allow the chest to lift.
5. 5Let the upper back arch away from the floor.
6. 6Rest the crown of the head lightly, or keep the head lifted if that feels clearer.
7. 7Keep the throat spacious.
8. 8Breathe into the front of the body.
9. 9Stay for a few comfortable breaths.
10. 10To come out, press through the forearms and slowly lower the back of the head and chest.

Instead of searching for the “correct” position, notice:

• •Is the weight resting mostly through the elbows and forearms?
• •Does the neck feel spacious or compressed?
• •Can the chest lift without pushing the ribs forward aggressively?
• •Are the legs adding ease or effort?
• •Can the breath move while you remain in the shape?

Let the breath show you the right amount of backbend. If breathing becomes sharp, held or narrow, explore a smaller lift or add support under the upper back.

Observe how the student distributes weight between the head, elbows and pelvis. Notice whether the chest rises with ease or whether the neck becomes the main place of effort.

Reflect after practising:

• •Where did you feel most supported?
• •What happened to your breath as the chest lifted?
• •Did bending the knees change the experience?
• •Could the throat remain soft?

Rather than mistakes, you may notice:

• •Bearing too much weight on the head
• •Collapsing into the lower back
• •Forcing the ribs upwards
• •Gripping the jaw
• •Holding the breath
• •Straightening the legs when the body asks for support

• •Keep the knees bent with feet on the floor
• •Place a folded blanket under the upper back
• •Keep the head lifted rather than resting it down
• •Use less lift through the chest
• •Practise a supported version over a bolster

• ✓The chest feels lifted without strain.
• ✓The neck feels spacious.
• ✓Breathing remains comfortable.
• ✓The arms feel supportive.
• ✓Coming out feels controlled and unhurried.