Restorative

Supported Fish Pose

Salamba Matsyasana

Lie back over a bolster and let the chest open.

Benefits: Deeply restores the nervous system, reduces fatigue, and supports recovery. Particularly helpful for opening the heart space.
Props: Bolster, blocks, and blanket.
Hold Time: 8 to 12 minutes
Cautions and Contraindications: Use extra support for pregnancy, blood pressure changes, or pain. Comfort and ease are the priority over depth.
Entering Supported Fish Pose: Place a bolster or folded blankets lengthwise behind you. Sit in front of the support and lower your back onto it. Rest the head on support and let the chest open with the arms relaxed out to the sides. Take a steady inhale to create length, then use the exhale to settle into the final shape.
Exiting Supported Fish Pose: Bring the arms in and bend the knees if needed. Roll to one side and press up slowly. Pause in a neutral position for a moment before continuing.