- Opens up the chest.
- Increases spinal mobility.
- Stretches the abs, intercostals, shoulders and throat.
- Strengthens the legs and abs.
- Lie on your back and bring your hands under your sacrum, palms facing down. Bring your feet together and point your toes.
- Press your elbows into the floor, lift your head up and look at your feet.
- Move your elbows towards each other, arch your back and lower the top of your head onto the mat. There should only be a minimal amount of weight on your head to avoid compressing your neck.
- Continue to press into your elbows, lift your chest , engage your core and lift your legs up to 45 degrees.
- Hold the pose for 5-10 deep breaths, in and out through your nose.
- To come out of the pose, lower your legs, lift your head, come down to the mat and release your hands from underneath you. Hug your knees into your chest and rock gently from side to side.
- This pose is a great chest opener without raised legs.
- You can also modify by bending your knees and bringing your feet flat to the mat.
- And rest your head on a cushion if this is uncomfortable for your neck
VARIATION: SUPPORTED FISH
- Position a block to support your head and one under your thoracic spine (mid-back) and rest in the pose for 3 minutes or more.
- Avoid this pose if you have a back or neck injury.