Pose of the Week – Fish

The Black Swan Yoga Pose of the Week is Fish Pose. It is said to be “the destroyer of all diseases.” It requires core strength and back flexibility.

How to do fish pose:

  • Lie on your back with your spine straight. Your arms and legs extended out and relaxed. Turn your palms to face down.
  • Lift your pelvis off the floor slightly as you slide your hands underneath your butt. Allow your butt to rest on top of your hands with your forearms tucked into your sides.
  • Inhale and bend your elbows, pressing your forearms down to help lift your back up. Raise your chest, head, shoulders, upper back and upper arms off the floor.
  • Drop your head back, allowing the top of your head to touch your back. Your weight should remain in your elbows.
  • Hold the pose for several relaxed breaths.

To release the pose:

Look towards your toes and lift your hips one at a time to move your palms from under your butt and lower your chest and head down.

  • Stretches the deep hip flexors (psoas) and the muscles (intercostals) between the ribs
  • Stretches and stimulates the muscles of the belly and front of the neck
  • Stretches and stimulates the organs of the belly and throat
  • Strengthens the muscles of the upper back and back of the neck
  • Improves posture



Madilyn is our Pose of the Week Featured Teacher! Here’s what she has to say about Fish Pose! “Fish Pose allows me to practice strength and peace when my body and mind are being challenged. Backbends are an extreme struggle for me. I choose to face backbends, breathe deeply in them, and find peace in my efforts. I also love that this asana balances flexibility and strength.”