Everybody Needs this Posture, Continued

My last article detailed easy, gentle variations of Supported Fish (Matsyasana) that are great for beginners or people with a lot of resistance in their spines, necks or shoulders.  If the blanket/towel variations are not providing enough release and you would like something a little more intense, you can practice the posture on a block.  If you don't have a block, foam ones like this are nice for Supported Fish.

Place the block under the upper spine so that the bottom tips of the shoulder blades spill over the edge of the block.  The block can be any height: low, medium or high, but whatever the height of your block, your head should rest on the floor or another prop, and your neck and shoulders should be completely comfortable.

Supported fish with a block at its lowest height.  And my cat Riddick trying to be in the picture.  :)

Supported fish with the block at its medium height.

Supported fish with a block at its highest height. Notice I have a second block under my head for support since my head doesn't reach the floor.  If your foam block is too squishy for the high block variation, switch to a cork block. This is the one I am using.

If the edge of the block pressing into your back is uncomfortable, you can soften the block by placing your mat or a folded towel over the top of the block.

Yoga block under my mat to soften the edges of the block.

A towel works, too!

If you are still looking for more intensity in the posture, my next article details arm variations that can give the shoulders and upper back a deeper release.  You can also check out these leg variations.

If you like supported fish, check out the foam roller variation! _________________________________________________________________________


Bonus Outtake! :)

Riddick thinks yoga time is kitty petting time.  :)