Eyes soft, jaw looseArms open, palms upChest opensFeet fall openSupported Fish
Supta Matsyāsana (soutenue)
Read what the gnome says
Supported Fish! Lie back over a bolster or rolled blanket along the spine. Open the arms, let the chest soften, and rest the head. Keep the neck comfortable. Breathe slowly. Stay a few minutes. Restful, floating fish gnome.
Works on Pectorals · Anterior deltoids
How to do it
- Lie back over a bolster placed along the spine.
- Rest the head on the floor or a small cushion, arms open at the sides.
- Let the chest open, soften the belly and breathe slowly; stay a few minutes.
Common mistakes
- Don’t strain the neck: raise the head if it feels pinched.
- Don’t force the arms back.
- Don’t hold the breath.
Benefits
- Lets the body rest and the breath slow down.
- Eases tension and tiredness.
- A good way to end a practice.
Take care: Use cushions or blankets so nothing strains. Come out slowly if you feel lightheaded.
In ready-made sequences
Not medical advice. Ease off if anything feels sharp or wrong.
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