Hey! My name is Elyce Elowen, and I’m a certified yogi who has been practicing and teaching yoga for the last few years.
It has the great advantage of providing deep relaxation while stretching the large muscles in addition to arteries, ligaments, and tendons for both beginners and experienced yogis.
Today, I will describe the Supported Fish Pose and why it can be useful in your practice.
The Supported Fish Pose is perfect for anyone who wants to extend practice time or simply step away for some time.
It is about time that we do it and thus learn how to do it in the correct manner step by step.
What is Supported Fish Pose?
The Supported Fish Pose or Matsyasana (Sanskrit) is a reclining back-bending asana, which is very useful and modern yoga as exercise.
It is usually applied with the assistance of a pilates gym ball, yoga blocks, or any other cushion below the back.
This relieves tension on the muscles and joints as well as assists with full inhales and exhales.
It is such a brilliant form of increasing flexibility and at the same time lowering stress levels.
The Supported Fish Pose is suitable for practicing with learners aimed at the first weeks of lessons yet, at the same time, it is helpful for the inversed learners who wish to have a better posture.
How to Prepare for Supported Fish Pose
Before performing the Supported Fish Pose, here’s how to get ready:
- Choose a distraction-free area.
- Do gentle stretches like Cat–Cow to loosen your spine.
- Place a blanket, cushions, or yoga blocks for support.
- Wear loose clothing and remove shoes.
- Take off glasses, breathe deeply, and prepare to unwind.
Warm-Up Exercises for Supported Fish Pose
Here are a few warm-up exercises that can help prepare your body for the Supported Fish Pose:
- Joint rotations: People need to move their neck, their wrists, and their ankles to make their body nontense.
- Side stretches: Take a deep breath, put your hands on your sides and then just pull it apart to remove the tension.
- Forward bends: Contribute to reaching for the ceiling and letting out built-up lower back muscle knots.
- Cat-Cow Stretch: This is perfect especially if you want to warm up the spine before going for deeper stretches.
- Group Breathing: Breathe deeply and evenly to fool your brain into thinking you are relaxed to help you get into the pose.
How to Perform the Supported Fish Pose
Here’s how to do the Supported Fish Pose step by step:
- Place a yoga block or cushion under your upper back and another under your head to support you.
- Sit on the floor and slowly lean back onto the props, letting them support your chest and head.
- Stretch your legs straight or bend your knees if that’s more comfortable. Let your arms rest at your sides with palms facing up.
- Take slow, deep breaths. Stay in the pose for 5–10 breaths or as long as you feel comfortable.
“Here’s a video that explains this yoga pose in more detail.”
Body Parts Movement:
| Body Parts | Movement Type | Description |
| Hands | Static | Hands rest at your sides, palms facing up, to help you relax. |
| Chest | Static | Chest stays open and lifted, creating a gentle stretch. |
| Feet | Static | Feet stay grounded, with legs extended or knees bent for comfort. |
| Knees | Static | Knees remain relaxed—straight or slightly bent, depending on your flexibility. |
| Shoulders | Static | Shoulders relax onto the props, releasing any tension. |
Benefits of Supported Fish Pose
From the case of supported fish pose, the following benefits can be seen:
Mental Benefits:
- Reduces stress: This is because the Supported Fish Pose also assists in easing anxiety.
- Improves focus: Thinking about your breath will help you eliminate unwanted thoughts and awaken your mental faculties.
Physical Benefits:
- Opens the chest: This pose stretches the chest muscles – muscles that often provide support for the back hence improving posture.
- Relieves tension: It also reduces stress for the back and shoulders. When sitting for long hours, this device assists in reducing stress on the back and shoulders.
- Increases flexibility: The Supported Fish Pose may enhance flexibility in your spine and hence total body flexibility.
Modifications for Supported Fish Pose
Neck support: If your neck feels tense, use an upper back or neck roll or a folded towel as a neck support.
Leg positioning: If stretching your legs makes you uncomfortable, then bend your legs and put your feet on the floor.
Props: You may also put more cushions or blankets to enhance the position for doing the pose.
Beginner Tips for Supported Fish Pose
Use props: It is okay to reach out for blocks, pillows, or blankets for stability.
Focus on your breath: To make the most of this sort of pose, you need to breathe in deeply.
Start slow: Newcomers to yoga should commence with shorter classes and then build them up with more time gradually.
Expert Tips for Supported Fish Pose
Relax your shoulders: Relax your head also by letting your shoulders fall away from your ears.
Use mindful breathing: Pattern your breathing as deep and slow to promote relaxation.
Experiment with block placement: You can locate which position of the block would be most beneficial for your body.
Safety Precautions
Avoid overextending: Don’t push your body too far. It is important that you pay attention to your discomfort level, and always stop if you feel any discomfort.
Check neck support: To prevent straining your neck make sure that it is positioned in the right manner.
Stay focused on the breath: In order to avoid any unwanted tension throughout the body’s muscles, one should pay particular attention to the fact that drawing his/her breath is slow and long.
Common Mistakes to Avoid
Not using enough props: If you don’t use enough support, you can hurt your back or neck.
Holding the pose too long: If you feel any discomfort in the pose it is acceptable to step out of the pose before the instructed time.
Forgetting to breathe: Perform deep breathing for the pose to provide greater ease of the muscles.
Case Study:
My personal experience about this Pose and also search on different forums. Reddit User (dani-winks) Said fish poses are so adorable! It feels great to get rid of all of my workplace slouching. In addition, it’s a pleasant “gentle bend” that really feels as opposed to the usual insane back-stretching routine. For more knowledge visit Reddit.
VeryFit Life Final Words
Supported Fish Pose is useful for increasing spine flexibility and relieving stress as well as tension.
Regardless of whether you are a novice in yoga or a veteran of the practice, this pose will help your body as well as your state of mind.
Always pay attention to your body signals, incorporate the use of prop tools, and pay attention to your breath.
Over time, you will see positive changes in the manner in which you stand, sit, move, and feel about yourself.
Try it out and see the positives from this simple concept for yourself!
FAQ’s
How many minutes should I stay at the Supported Fish Pose?
Ideally, each model should try and maintain the presented pose for between three and five minutes. For beginners please choose a shorter treatment time and gradually build up.
Is it safe to perform Supported Fish Pose a day?
Yes, this is a light pose and can be done on a daily basis. Taking the time to learn more about it is a great way to relax and stretch after a long day.
If I am doing the pose and my neck aches, am I supposed to continue?
Ensure you have the correct support at the base of your neck especially if you have a cushion or rolled towel.
Source:
Smith, E. N. (2023, August 11). Fish pose. YogaUOnline.
How to do Supported Fish Pose – OmStars. (n.d.).
Tran, P. (2023, November 10). How to do fish pose in yoga. EverydayYoga.com.
