Just One Pose: Supported Fish

Our “Just One Pose” posts answer the question: “If I have time to do just one pose, what should it be?” When it comes to restorative yoga poses, supported fish is an excellent choice, especially if you’ve recently upped your cycling miles, have just finished a long car trip, or have been sitting for long stretches at a desk. Supported fish is calming, and it allows your mind and body to truly relax.

Why

The benefits of restorative yoga poses are numerous. When we settle our bodies into a restorative pose, our breathing slows down and our muscles release. Supported fish gives you a chance to passively stretch your upper back, shoulders, and chest. It’s a perfect antidote to stress—something many of us experience in the winter holiday months.

How

Place a block at the head of your yoga mat. Put your bolster on top, so it creates a ramp. Sit with your sacrum against the bolster and lie back onto it, so your head is higher than your heart. Drape your arms to the side, letting your elbows rest on the ground. Extend your legs. Close your eyes and breathe, and stay in the pose for 5-20 minutes.

Variations

To do this pose with household props: Use a heavy book as a block and a couch pillow as a bolster. Use a hand towel or washcloth as an eye pillow.

For the deluxe version of this pose: Gather several blankets or towels and use these to cushion your elbows, under your head as a pillow, or under your knees for even more support. Dim the lights, put in ear plugs, and give yourself at least 20 minutes of rest.

Change it up: Try this pose with your legs wide, your knees bent, or your feet touching with your legs in a diamond shape. One of these options might feel even better in your body!

—Alexandra

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Alexandra DeSiato

Alexandra DeSiato is an avid runner, an instructor of yoga, Pilates, writing and literature—and an aging athlete.

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