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Exercise guide
Fish Pose
A supine backbend supported on the forearms with the chest lifted and the head tilted back, opening the front of the chest and the throat.
What this exercise works
- Muscles
- erector spinae · pectoralis major · anterior deltoid · hip flexors
- Goals
- mobility
- Equipment
- No equipment
- Category
- Stretching
- Difficulty
- intermediate
Demonstration
Step 1
How to perform the movement
- Lie on your back with the legs straight and the arms alongside the body, palms down under the hips.
- Press the forearms into the floor and lift the chest towards the ceiling.
- Let the crown of the head rest lightly on the floor without putting weight through the neck.
- Hold the position for the prescribed time, breathing into the upper chest.
- Lift the head, then lower the back down.
Technique cues and common mistakes
- Carry the weight in the forearms, not the head; the neck only guides the position.
- Place a block lengthwise under the upper back if the floor version pinches.
- Keep the legs active and the thighs rolling slightly inwards.