Supported Fish Pose (Matsyasana) – Variation with Blocks

Fish Pose stretches the front body, particularly in the chest, abdomen, hips, and intercostal muscles. It strengthens the upper back and neck, improving posture and spinal flexibility and helping to reduce pressure in the neck and shoulders.

This modification of the posture reduces anxiety and fatigue. Using a block under the mid-back provides support for the spine while the student is building core strength to transition into full Fish.

Supported Fish Pose Variation with Blocks: How to Do it Step-by-Step

Step 1

Start in Staff. Place the block width-wise just beneath your shoulder blades, then slowly lower down, keeping the core engaged, until your full weight is resting on the block. Keep the gaze up toward the sky or open the front of the neck by tilting so that the crown of your head is resting on the mat.

Step 2

Stretch your arms alongside your torso and keep the feet flexed. Stay in this posture for 1-5 minutes.

Step 3

To come out of this pose, slowly lift the head up first, then engage your core to lift your torso back up to seated.

Tip: Place another block under the head if you have any neck sensitivity.

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