After I wrote my very first blog post Everybody Needs This Posture about Supported Fish, my mother immediately told me she was unable to do the posture because an old back injury made the posture hurt her low back. Her low back complaint inspired me to write this short post about supported fish leg variations, one of which can help if your low back hurts in supported fish.
Supported Fish with Legs Extended
The usual leg variation for supported fish is simply legs extended forward.
Supported Fish with Supta Baddha Konasana Legs
You can also vary it up and give yourself a bonus hip opener by doing Supta Baddha Konasana (Reclining Bound Angle) with the legs, bringing the soles of the feet together and letting the knees fall toward the floor. You can support the knees with blocks if this is too much of a stretch for the groin. For some people, this variation puts too much pressure on the low back. If it causes you low back pain, go back to legs extended forward, or try the next variation.
Supported Fish with Knees Bent
If your low back hurts in supported fish, the first thing to try is put something smaller under your upper spine, i.e. if you are using a block, try a rolled blanket, or if you are using a rolled blanket, try unrolling it a bit or using a folded blanket. If your low back remains uncomfortable, you can try placing your feet flat on the floor slightly wider than hip bone width apart and let your knees fall against each other. This helps the low back lengthen out a bit rather than feeling condensed or "crunchy."
There are so many ways to experiment with props and positions in supported fish! You are sure to find a variation that works for your body. Check out these supported fish articles for more options: Blanket Variations, Block Variations, Arm Variations and even a Foam Roller Variation!
Supported Fish with Legs Extended
The usual leg variation for supported fish is simply legs extended forward.
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| Legs extended in supported fish is the most common. |
Supported Fish with Supta Baddha Konasana Legs
You can also vary it up and give yourself a bonus hip opener by doing Supta Baddha Konasana (Reclining Bound Angle) with the legs, bringing the soles of the feet together and letting the knees fall toward the floor. You can support the knees with blocks if this is too much of a stretch for the groin. For some people, this variation puts too much pressure on the low back. If it causes you low back pain, go back to legs extended forward, or try the next variation.
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| Supported Fish with Supta Buddha Konasana legs. |
Supported Fish with Knees Bent
If your low back hurts in supported fish, the first thing to try is put something smaller under your upper spine, i.e. if you are using a block, try a rolled blanket, or if you are using a rolled blanket, try unrolling it a bit or using a folded blanket. If your low back remains uncomfortable, you can try placing your feet flat on the floor slightly wider than hip bone width apart and let your knees fall against each other. This helps the low back lengthen out a bit rather than feeling condensed or "crunchy."
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| Knees bent in supported fish to help lengthen the low back. |
There are so many ways to experiment with props and positions in supported fish! You are sure to find a variation that works for your body. Check out these supported fish articles for more options: Blanket Variations, Block Variations, Arm Variations and even a Foam Roller Variation!
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