Dive into Deep Relaxation with Supported Fish Pose

In the vast ocean of yoga poses, Supported Fish Pose emerges as a beacon of serenity and renewal. Also known as Salamba Matsyasana, this gentle backbend invites practitioners to surrender to the support of props and experience a profound sense of openness and relaxation.

By incorporating bolsters, blankets, or yoga blocks, Supported Fish Pose offers a safe and accessible way to unlock the benefits of backbending while soothing the body and calming the mind.

Understanding Supported Fish Pose (Salamba Matsyasana):

Supported Fish Pose is a restorative variation of the classic Fish Pose, which traditionally involves lying on the back with the chest lifted and supported by the arms.

In the supported version, props such as bolsters or folded blankets are used to elevate the spine and provide additional support, allowing practitioners to experience the benefits of the pose with greater ease and comfort.

How to Practice Supported Fish Pose:

  1. Prepare Your Props: Gather your props—a bolster, two yoga blocks, and a folded blanket. Place the bolster vertically on your mat, aligning it with the length of your spine. Stack the blocks at their lowest height at the top end of your mat.
  2. Sit on the Bolster: Sit on the floor with your knees bent and feet flat on the mat. Position the bolster behind you so that it supports your lower back and reaches up to your mid-back.
  3. Lie Back: Slowly lower yourself onto the bolster, allowing it to support your spine from the lower back to the head. Adjust your position so that your head rests comfortably on the mat, and your chest lifts slightly toward the ceiling.
  4. Support Your Head: If needed, place a folded blanket under your head for extra support and comfort. Allow your arms to rest comfortably by your sides, palms facing up.
  5. Open Your Heart: Allow your chest to gently open and expand as you relax into the pose. Feel the gentle stretch across the front of your body, from the throat to the chest and abdomen.
  6. Breathe and Relax: Close your eyes and take slow, deep breaths, allowing your body to surrender to the support of the props. With each inhale, feel the expansion of your chest, and with each exhale, feel the release of tension and stress.
  7. Hold and Release: Remain in the pose for 3-5 minutes, or longer if desired, enjoying the deep relaxation and rejuvenation it brings. When you’re ready to release, gently roll onto one side and slowly come up to a seated position.

Benefits of Supported Fish Pose:

  • Opens the Chest and Shoulders: Supported Fish Pose gently stretches the chest, shoulders, and throat, counteracting the effects of hunching and slouching.
  • Relieves Tension: The gentle backbend in this pose helps release tension in the spine, neck, and shoulders, promoting relaxation and alleviating stiffness.
  • Calms the Nervous System: The supported nature of this pose encourages the body to relax deeply, activating the parasympathetic nervous system and promoting a sense of calm and well-being.
  • Improves Posture: Regular practice of Supported Fish Pose can help improve posture by opening the chest and shoulders and counteracting the forward slump often associated with modern lifestyles.

Precautions and Modifications:

  • Neck Support: If you have any discomfort in your neck, place an additional folded blanket under your head for extra support.
  • Lower Back Sensitivity: If you experience discomfort in your lower back, adjust the height and placement of the props or consider using additional support under your hips.
  • Pregnancy: Pregnant individuals should practice Supported Fish Pose with caution and may choose to modify the pose by keeping the backbend gentle and avoiding deep compression of the abdomen.


Supported Fish Pose offers a sanctuary of relaxation and rejuvenation, inviting practitioners to dive deep into the ocean of tranquility within.

By embracing the support of props and surrendering to the gentle backbend, individuals can experience a profound sense of openness, release, and renewal.

Whether you’re seeking relief from tension, improved posture, or simply a moment of deep relaxation, Supported Fish Pose provides a safe and accessible pathway to serenity and well-being.

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