Fish Pose

Instructions

1. 1Lie on your back with your legs extended, feet together, and arms alongside your body with palms facing down.
2. 2Slide your hands beneath your buttocks, palms down, and draw your elbows toward each other beneath your torso.
3. 3On an inhale, press your forearms and elbows firmly into the floor and lift your chest toward the ceiling.
4. 4Allow the crown or back of your head to rest lightly on the floor, opening the throat and expanding the chest.
5. 5Breathe deeply into the chest and collarbones, maintaining the weight in your forearms rather than your head.
6. 6To release, press through the forearms, lift the head gently, and lower your torso back to the mat on an exhale.

Contraindications & precautions

• ⚠Cervical spine injury or neck pain — avoid placing any weight on the head and keep the throat extension minimal.
• ⚠High or low blood pressure — the throat opening and inverted neck position can aggravate both conditions.
• ⚠Migraine or headache — the cervical extension and blood flow changes may intensify symptoms.