Restorative Fish Pose

About This Pose

Lie back over a bolster or rolled blanket placed between the shoulder blades, arms open wide, legs extended.

How to Practice

1. 1

   Place a bolster or rolled blanket widthwise on the mat.

2. 2

   Sit in front of it and slowly lie back so the bolster supports the spine between the shoulder blades.

3. 3

   Allow the chest to open and the arms to relax out to the sides, palms facing up.

4. 4

   Let the head fall gently back — support it with a folded blanket if the neck feels strained.

5. 5

   Extend the legs long or let the knees bend with feet flat on the mat.

6. 6

   Close the eyes and breathe into the front of the chest. Hold for 3–7 minutes.

Benefits

• Opens the chest and shoulders
• counteracts rounding from desk work