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)
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.
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.
If you are not able to completely relax the arms while folded, you can support the folded arms with a block.
If you would like to intensify this variation more, you can fold the arms underneath the 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.
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.
MEOWTTAKES!
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)
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| 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.
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| 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.
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| 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.
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| 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.
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| 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.
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| 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.
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| 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!
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| Camera hogs Riddick and Nala. :) |
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| Nala says, "Look, this hand is perfectly positioned to scratch my ears! |
The first helpful tool for a total yoga beginner is to build basic familiarity with yoga ... I am so glad this post was helpful to you. ...
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