Mobility · Yoga
Fish Pose
Fish Pose is an arm-supported backbend performed lying on your back. It stretches the chest and front of the neck while practicing upper-back extension.
- Intermediate
- Moderate injury risk
- No rest timer
How to do it
- Lie on your back with your legs extended together.
- Slide your hands beneath your buttocks, palms down, with your elbows close to your sides.
- Lift your chest by pressing your forearms into the mat.
- Ease your head backward until the crown lightly touches the mat.
- Hold the chest-raised position for the planned time.
- Lift your head clear of the mat using forearm pressure.
- Lower your upper back and head to the mat with your chin slightly tucked.
- Slide your arms out from beneath you.
Form cues
- Keep your jaw relaxed.
- Breathe slowly into your ribs.
- Reach your heels away.
Common mistakes
- Resting weight on the headKeep your weight supported by your forearms and pelvis, using the crown only as a light contact point.
- Bending mainly through the lower backMake the arch smaller and direct the lift through your breastbone rather than pushing your belly upward.
- Letting the elbows spreadDraw your elbows toward your ribs to maintain a stable base.
Safety
Dropping onto the crown or losing arm support can compress the neck. Forcing a deeper arch can also strain the lower back.
- Use a nonslip mat so your elbows stay secure.
- Choose a supported version if your crown cannot reach the floor comfortably.
- End the hold before your arms fatigue enough to lose support.
- Stop if you feel sharp pain, tingling, or dizziness.
If you have ongoing neck or back pain, ask a physiotherapist or doctor whether a supported version is appropriate.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Blanket (optional)
- Yoga Mat
Sets and reps
- Sets
- 1–3
- Target
- 10–20 seconds
- Rest
- No rest timer
Start at the shorter end and extend the hold only while breathing comfortably.