Supported fish
Opens the heart
From a seated position, place support in between the shoulder blades; this can be rolled up blanket, a round bolster or a block. Now slowly sink to a lying position and place your body over the support. You will feel if the support is placed correctly. The lower back is free and therefor most of us will feel the compression right away. Be aware the compression isnt too strong as that will unable us to relax and sink into the pose. Just try and see what works for your body. If your neck allows it, drop the head back to create an opening in the throat and chest. If this doesn't work for you, support the head with a blanket or block. Extend your legs
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There are several ways too come out of this pose. The most gentle one is to slowly roll to one side, remove the support and come lay on your back for a few minutes and feel te effect of the pose.
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Benefits
Opening and stretch of the chest, neck and shoulders
Compression of the lower spine
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Contra indications / modifications and prop use
Neck issues: support the neck with a block or blanket
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Alternative pose
Sphinx