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Yoga Pose of the Month: Supported Fish

Updated: Jun 30, 2023

This is a yin variation of Fish Pose (Matsyasana). If you would like a demonstration of how to do this pose, check out our YouTube video here.

How to:

Step 1: Set up either a bolster or two blocks on your mat, and lay down onto the support.

The end of the bolster or block should be at your mid-back so that your shoulder blades can rest on the support. The top of the bolster or second block is under your head, so that you can rest your head back and open the throat.

Step 2: Shift your hips towards the bottom of your mat and be sure that your pelvis is completely rested on the floor. Legs can be straight, or bend your knees, bring the soles of your feet together and let your knees fall open.

Step 3: Allow your shoulder blades to rest on the bolster or block. Bring your arms down by your sides with the palms face up.

Step 4: Stay for three to five minutes.

Step 5: Bend your knees, plant your feet and bring your arms down by your side. Press into your forearms and engage your core to sit up off of the bolster or blocks and move them to the side. Lay back flat onto your mat for a few breaths.


  • Stretches the intercostal muscles between the ribs

  • Stretches the muscles and fascia of the chest, shoulders, abdominals and neck

  • Stretches and stimulates the organs of the belly and throat

  • Improves posture

  • Reduces anxiety and depression and increases metabolism


  • Start with both blocks on the lowest setting, and adjust the setting of the blocks for what your body needs

  • If you find the stretch to be too intense, place a pillow under each arm for additional support

  • Avoid this pose if you have high blood pressure, migraines or back problems

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