Fish Pose
MatsyasanaA supported chest opener arching the upper back over the forearms with the crown light on the floor. A classic counter-pose to shoulderstand and forward folds.
- 01Lie on the back with the legs extended and the hands tucked under the hips, palms down.
- 02Press into the forearms and elbows to lift the chest toward the ceiling.
- 03Arch the upper back and let the crown of the head rest lightly on the floor.
- 04Keep most of the weight in the elbows, not the head.
- 05Open the throat and chest, breathing into the front body.
- 01Lift the chest with the elbows, not the neck.
- 02Keep the crown light on the floor.
- 03Press the forearms down to open the heart.
- 01Loading the head with weight — keep it in the forearms to protect the neck.
- 02Letting the chest sink — keep lifting the sternum toward the ceiling.
- 03Clenching the glutes hard — keep the legs long and steady.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.