Feel Restored in Reclining Fish Pose

It's been two weeks since we started the Clean Plate, Clean Slate cleanse here at Studio G Yoga, and it's been an up and down ride. I'm never going to lie to you and say everything is magical and perfect. That's not reality and that's not how I live my life.

That is certainly not how I teach the practices of yoga and wellness!

It's important to stay in tune with your body and really listen for what it needs. Some days, you can push harder and really challenge yourself in your yoga class. Some days, you need to take a restorative class to get realigned.

Today, I want to share one of my favorite poses, because it is so incredibly powerful. Reclining, Supported Fish Pose is perfect for just about anyone:

  • new yogis

  • yogis who need to chill out

  • elderly yogis

  • inflexible yogis

Reclining, Supported Fish Pose

To get into this restorative yoga posture, you'll need some kind of support. I love these buckwheat yoga bolsters, but any kind of firm, supportive bolster will do. You can even DIY one from a blanket!

The supported fish pose is a gentle restorative back bend. The goal is to relax and renew. To enter this pose, sit on the floor with your legs fully extended in front of you. For even more relaxation and comfort, you may want to slip a bolster (or rolled blanket) under your knees.

Place a yoga bolster lengthwise behind your back, keeping the edge of the bolster close to—but not touching—your sacrum. Your spine should be parallel to, and your head fully supported by, the bolster as you slowly lay back. Some people like to place a small rolled towel under their neck for even more support.

If you feel any physical tension, you can add height to the bolster with folded blankets.

Lay your arms out on each side in a relaxed “T” position—palms up—for a totally receptive posture.

This pose is a wonderful chest-opener, providing a deep stretch for the intercostal muscles between the ribs. If you find the stretch to be too intense, simply place a pillow under each arm for additional support.

Feel free to hold the pose for up to 5-7 minutes, and really deeply relax into this amazing, restorative yoga pose!


Thanks so much for reading! If you ever have any questions, please feel free to reach out by emailing



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