Supported fish leg variations

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.

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.

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."

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!

Supported Fish Arm Variations

If you are looking for ways to vary Supported Fish (Matsyasana) to make it more or less intense, or to target different areas of your spine and shoulder girdle, look no further!  These variations can be applied to Supported Fish on a block or blanket.

Arm variation 1 - Arms out from shoulders

The gentlest option for the arms is to extend the arms straight out from the shoulders with palms facing up, as detailed in my previous two articles. (Blanket variations and Block Variations)

Arms extended out from the shoulders is the most arm gentle variation.

Arm variation 2 - Arms up to 45 degrees

To bring more openness to the upper back and stretch the front of the chest and pectoral muscles, try this variation with the arms brought overhead 45-60 degrees as though you are about to make a snow angel.  The hands should still rest on the floor for this variation; if your arms are lifting, choose another variation, or lower the prop that is under your spine.

Bring the arms to 45-60 degrees to open the upper spine
and chest a bit more.

Arm variation 3 - Arms folded

To target the shoulders a bit more, you can fold your arms and bring your arms up overhead.  Make sure to grip above the elbows, grabbing your triceps, rather than grabbing your forearms.  The arms do not have to touch the floor, but be sure to completely release the shoulder muscles and let the arms fall toward the floor behind your head.

Arms folded variation.  Be sure to grasp your arms above
the elbows, grabbing your triceps, rather than below.

If you are not able to completely relax the arms while folded, you can support the folded arms with a block.

Arms folded, resting on a block for less intensity.

If you would like to intensify this variation more, you can fold the arms underneath the head.

For more intensity, fold the arms under your head.

Arm variation 4 - Temple clasp

To intensify the stretch of the chest and armpit area and further lengthen the spine, try temple clasp with the arms up overhead.  This variation is different than the others in that it is more active, as instead of letting the arms fall overhead, you will actively reach them in the direction of the pointer fingers, as though you are trying to touch the wall behind your head.

Temple clasp with 3 fingers interlaced and thumbs crossed.

IMPORTANT!

None of these arm variations should create tingling sensations in your shoulders, arms, or fingers.  You should not feel like your arms are "falling asleep" or feel any acute or "electric" pain sensations, as these could be a sign you are compressing nerves.  If you feel anything like this, you can try to release the tingle sensations by folding your arms above your shoulders until the tingling goes away, then bring your arms back into position.  If the tingling returns, be sure to change your arm variation to something more gentle.

Arms folded straight up to the ceiling as a brief break for
the intensity in the shoulders.

For more about Supported Fish, check out my posts Supported fish with a blanket or towel, Supported fish with a block, Supported fish with a foam roller, Supported fish leg variations.

MEOWTTAKES!

Camera hogs Riddick and Nala.  :)

Nala says, "Look, this hand is perfectly positioned to
scratch my ears!

Supported Fish - Foam Roller Variation

One of my favorite ways to do supported fish is with a foam roller.  The curve of the roller nicely extends the spine, and the roundness of the roller can feel more comfortable to lie on versus the flat side and edges of a block.  For my own practice, I prefer a 6 inch in diameter foam roller like this one, but if your upper spine has a lot of resistance, start out with a thinner foam roller like this or a half foam roller like this.

The big advantage of using a foam roller for supported fish is that you can open and release the upper back with foam roller crunches, which not only work the core, but also provide a really nice massage for the upper spine.

Foam Roller Crunches

Starting position of foam roller crunches with spine in
extension. Your head does not have to hit the floor, just
let your spine extend as much as it is ready to do comfortably.

Place the foam roller on your mat perpendicular to your spine.  Lie down on the roller; the contact point of the roller should be just below the bottom tips of your shoulder blades.  You do not have to lie all the way down with your head on the floor at this point.  Extend your legs straight forward and let them rest on the floor.  Interlace your fingers behind the base of your skull with elbows pointing out away from the ears.  Make sure to not pull on your head and neck, just support the head with the hands.

At the top of the crunch, stop with your spine neutral as shown
 here, rather than continuing to a fully crunched position

On an exhale, engage the core to lift up and bring your spine to its neutral position; do not go all the way into a full crunch position with a rounded spine, just stop when the spine is in its neutral curves.  On an inhale, lower down as far as you are comfortable to extend the spine.  Your head may reach the floor or it may not, only go to the point where your shoulders, neck and upper back are comfortable.  Repeat the crunches anywhere from 10-30 repetitions.  Make sure you do these on a slow tempo of full inhales and exhales rather than racing through them quickly.

Make sure not to pull on your head and neck as shown here.
Allow your head to settle back into the hands and keep the
back of the neck long..  Think of keeping a fist distance
between your chin and chest.

As your rock up and down, you will notice your foam roller (if you're not using the half size roller) rolling slightly up and down your spine; this is the nice back massage that a foam roller can provide!  Also, you may notice that each time you inhale and bring your spine into extension, it goes a little tiny bit farther, bringing your head gradually closer to the floor.  The crunches are a nice way to "ease" your spine into extension, so that when you finally release into supported fish, your spine is ready to do so and has less resistance.

Foam Roller Supported Fish

Come to rest in supported fish over the foam roller.

If your head does not reach the floor, your spine is
uncomfortable, or your neck is strained, try supporting the
head with a block or blanket.

Once you have completed the roam roller crunches, your can allow the muscles to relax into supported fish on the roller.  Your head should now comfortably rest on the floor, or place another prop under your head, such as a block, towel or blanket.  Extend your arms straight out from the shoulders, palms facing up and rest in this posture for anywhere from 10 breaths to 5 minutes!

____________________________________

For more details and variations on supported fish, check out my posts Everybody needs this posture, Everybody needs this posture, continued, Supported Fish Arm Variations, and Supported Fish Leg Variations.

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.  :)

Everybody needs this posture...

...in my humble opinion, that is.  :)  If I had to pick just ONE posture that everybody would learn and practice, whether they have a regular yoga practice or this is the ONLY posture they do, it would be Supported Fish. (Matsyasana)  It feels great to open the spine, shoulders and chest, especially since we live in a culture of sitting: sitting in cars, sitting in front of computers, sitting on couches to watch TV, etc.  All the sitting we do puts our spines into a forward bending, slumped position frequently, or in some cases constantly!  We can end up with neck pain, back pain, shoulder pain, or all of the above due to our spines being in a perpetual slumped position.  Our rounded spines also do not allow our respiratory, digestive and circulatory organs to function at maximum efficiency. (try taking a deep breath in a slouch, then try again sitting up tall and feel the difference!)

Supported fish is a passive way to counteract the slouchiness of our spines and help bring them into healthier alignment.  It is great to do first thing in the morning to wake up your body, or to refresh your body after a long day at work.  There are MANY variations of supported fish, but today's examples will be the most gentle variations using a yoga blanket or a towel. I'll post more intense variations next week.

Variation 1 - folded blanket

A folded blanket is the most gentle variation of supported fish, as it provides the least amount of lift under the upper spine.  Less lift is great for your first time in supported fish, or if you have particularly tight shoulders or upper spine, or if you have frequent neck pain.  If you don't have a yoga blanket, these blankets are what I use at my studio (Ananda Yoga, come visit me! :) ), or you can substitute a towel as demonstrated below.

Place the folded blanket under your spine so the bottom tips of your shoulder blades are just over the edge of the fold.  Lie down on your back and let your head rest on the floor.   Extend your arms straight out from the shoulders with palms facing up.

This is the approximate position of the blanket once you are lying down.

Supported fish with a small blanket fold.

Make sure your neck and shoulders are comfortable, lengthen out the back of the neck rather than tilting the head back and compressing the back of the neck.

Try not to tilt your head back and compress the back of the neck.

Rather, lengthen the back of the neck.

If you do not feel "anything" in this position, you probably need a little more height under the spine.  You can fold the blanket to be thicker as shown below, or stack two blankets one on top of the other...

From the previous variation, I folded the blanket in half to make a larger fold.

...or you can move to the next variation.

Variation 2 - rolled up blanket

A rolled up blanket extends the upper spine a bit more.  You can adjust the roll size to find the amount of stretch and opening you would like to feel.  Once again, the neck and shoulders should be comfortably stretched.

Start with the blanket folded like this. 

You can roll the blanket partially.

Or roll it up all the way!

You can also fold the blanket back in half again so it looks like the pic below, and roll it up from that point to create an even bigger roll, like a mini yoga bolster!

Roll from this point for the highest variation of a blanket roll.

Your roll will look like this.

Variation 2.a  - rolled up beach towel

If you don't have a yoga blanket at home, you can substitute a rolled up bath towel or beach towel! If you want a larger roll, use two towels and roll them up together!

One beach towel...

Or two!

Once you have picked a variation you like, allow your body to soften into the posture for anywhere from 10 breaths to 5 minutes!  Try it every day for a week, so how much better your back, neck, and shoulders will feel!

Update: My next article details the use of a block instead of a blanket to further release the spine and shoulders.  Also, check out this foam roller variation, Supported Fish Arm Variations and Supported Fish Leg Variations!