Supported Fish

How to

1. Begin seated on the floor with your knees bent and feet flat on the ground.
2. Place a bolster or a rolled-up blanket lengthwise behind you, aligned with your spine.
3. Gently lower your back onto the bolster, adjusting so your mid-back is supported and your head rests comfortably.
4. Extend your legs straight out on the floor, or keep the knees bent if that's more comfortable.
5. Allow your arms to rest alongside your body, palms facing up, encouraging the chest to open.
6. Close your eyes and bring awareness to your breath, taking slow, deep inhales and exhales.
7. Keep your gaze soft or eyes closed, focusing inward to promote relaxation.
8. To exit, bend your knees, roll to one side, and use your hands to press yourself up to a seated position.

Benefits

• Stretches the chest and shoulders, promoting better posture.
• Relieves tension in the upper back and neck.
• Encourages deeper breathing, enhancing respiratory function.
• Induces a calming effect on the mind, reducing stress and anxiety.
• Stimulates the heart chakra, promoting emotional openness.

What next

• Related glossary term
• Watch practice videos
• Practice — Move
• Find a teacher