Lay on your back with your palms facing down, your arms parallel to the body, and the soles of your feet flat on the ground.
Slide your hands under the upper buttocks.
As you inhale, press your elbows and shoulders to lift the chest.
Depending on how intense your backbend is, you can bring the top or back of your head to the ground. It should only be lightly weighted.
If you feel stable, extend each leg out. Extend your legs through the heels with a slight rotation inward of the upper portion.
Breathe in towards your chest and ribcage for five breaths.
Press your elbows to raise your head, and place your spine gently on the mat.
Beginners’ Tips
Reduce the amount of back bending or place a thick blanket under your head to avoid straining the neck.
If you find it challenging to do the backbend, support your back with a blanket rolled up thickly. It will keep your throat soft.
The fish pose can be done sitting up with your back straight. Bring your hands to the floor in front of you, your shoulder blades together, and your back arched so you can open up your chest.
Benefits
Energizing.
It opens the intercostal and neck muscles.
The shoulder stand is the opposite of this.
Watch out for
Avoid if you suffer from high blood pressure, neck injuries, or glaucoma.
Keep your feet flat and knees bent if you suffer from lower back pain.
Variations
Try this more therapeutic method: Place one block between your shoulder blades and another flat beneath the back of your neck.
You can also do this pose with your legs in Padmasana, the Lotus Pose leg position.
