Fish Pose

How to

1. Begin in a seated position with your legs extended in front of you and your hands resting beside your hips.
2. Gently lie back onto your forearms, ensuring your elbows are directly under your shoulders for support.
3. Press your forearms and elbows into the mat, lifting your chest toward the ceiling, and gently arch your upper back.
4. Tilt your head back slowly, resting the crown of your head on the mat. Ensure there's minimal weight on your head to avoid straining your neck.
5. Keep your legs active, with toes pointed and thighs engaged, to stabilize the lower body.
6. Focus on deep, steady breathing, expanding through the chest with each inhale and softening with each exhale.
7. Your gaze (drishti) can be directed toward the tip of your nose or toward the ceiling.
8. To exit, gently lift your head, tucking your chin to your chest, and use your forearms to support yourself as you lower your back onto the mat. Rest in Savasana for a few breaths.

Benefits

• Stretches the chest and intercostal muscles, enhancing respiratory capacity.
• Eases tension in the neck and shoulders, potentially alleviating mild back pain.
• Improves posture by counteracting the effects of prolonged sitting and slouching.
• Stimulates the throat chakra (Vishuddha), promoting communication and self-expression.
• Calms the mind and reduces anxiety through deep, mindful breathing.