PA-0167
At a glance
A fully supported chest opener, a bolster running the length of the spine, the arms opening out to the sides. It offers the chest-opening quality of active Fish Pose without any of that pose's neck-weight consideration, since the head rests fully supported here rather than touching the floor.
“Let the bolster do the arching, not your back.”
Essence
The bolster is doing all of the arching in this pose. There's no active lift through the chest, no engagement anywhere, just the body draping over a support that creates the shape passively. This removes Fish Pose's active caution around the head entirely, since the head rests on the bolster or a separate support, never bearing weight.
Intention
To rest in a fully supported chest opener, a bolster creating the shape passively, the head fully supported throughout.
What this pose develops
Physical
- •Passive chest and shoulder opening
- •Gentle thoracic extension without any effort
- •Full-body rest in a mild backbend shape
Mental
- •Restful opening across the chest, often emotionally resonant
- •A supported alternative to the more effortful active Fish Pose
Teaching concepts
- •Cueing the bolster as doing all the work, no active lift required
- •Ensuring the head is genuinely supported, distinct from active Fish Pose's lighter head-touch consideration
How to practise
- 1Place a bolster lengthwise on the mat.
- 2Sit in front of it, then recline back so the bolster supports the length of the spine.
- 3Let the head rest on the bolster itself, or on a separate cushion if the bolster's height doesn't suit the neck.
- 4Open the arms out to the sides, palms up.
- 5Let the legs extend long, or stay bent with the feet on the floor, whichever is more comfortable.
- 6Settle in for five minutes or longer, breathing naturally.
Alignment exploration
Instead of searching for the “correct” position, notice:
- •Alignment isn't the focus. The bolster's height and the head's support are adjusted individually for what removes any strain through the neck or low back.
Breath
A natural, unforced breath, often deepening on its own as the chest opens passively.
Teacher’s eye
Check that the head is supported, not tipping back unsupported off the end of the bolster. A separate cushion under the head, distinct from the bolster's height, often solves this.
Student practice
Reflect after practising:
- •The bolster is creating this shape, not any effort from you. If your chest or shoulders are working, something probably needs adjusting.
- •Your head should be fully supported here, unlike active Fish Pose where it might touch the floor lightly. Add a cushion if needed.
Common movement strategies
Rather than mistakes, you may notice:
- •Experiment with the bolster's angle, some students prefer it flat, others prefer one end elevated slightly, adjusting for individual comfort.
Modifications
- •A separate cushion under the head.
- •A blanket over the bolster for a softer surface.
- •Knees bent, feet on the floor, instead of legs extended.
Props
Completion check
- ✓Roll gently off the bolster to one side, taking a moment before sitting up.
Related poses
Complements
Alternatives
Related movement concepts
Search tags
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