Mobility · Yoga
Supported Fish Pose
Supported Fish Pose is a gentle, reclined backbend over a bolster that passively stretches your chest and the fronts of your shoulders.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Place a bolster lengthwise along your mat.
- Sit just in front of its lower edge with your knees bent and feet flat on the mat.
- Lower your back onto the bolster until your upper back and head are supported, keeping your hips on the mat.
- Rest your arms out to the sides with palms facing up.
- Hold this supported position for the planned time.
- Roll gently onto one side off the bolster.
- Press yourself up to sitting using your hands.
Form cues
- Let your shoulders feel heavy.
- Breathe slowly into your side ribs.
- Keep your jaw relaxed.
Common mistakes
- Tipping the head backwardPlace a folded blanket under your head so your chin does not point sharply upward.
- Forcing a deep backbendUse a lower bolster if you feel pinching in your lower back.
- Reaching the arms too far overheadBring your arms closer to your hips if the shoulder stretch feels strong.
Safety
Too much height under your back or inadequate head support can strain your lower back or neck. A prolonged hold with your arms spread wide may cause shoulder discomfort or tingling.
- Set the bolster on a stable, nonslip surface.
- Start with a short hold before extending the duration.
- End the pose if you feel sharp pain, numbness, or tingling.
If you have an ongoing neck, back, or shoulder problem, ask a physiotherapist or doctor whether this supported backbend is appropriate for you.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Blanket (optional)
- Yoga Block (optional)
- Yoga Bolster
- Yoga Mat
Sets and reps
- Sets
- 1–2
- Target
- 30–90 seconds
- Rest
- No rest timer
The stretch should feel mild enough that you can rest without bracing.