Fish Variations

Cross-legged fish adds a deep thigh stretch, while Lotus fish gives you a stable base, allowing you to intensify the backward bend. End each pose with the Neck stretch.

Cross-legged fish Intermediate

1 Lie on your back, cross your legs, and catch hold of your feet. Keep your head on the mat.

2 Keeping hold of your feet, slowly lower your knees towards the floor as far as possible by extending your thighs.

3 On an inhalation, firmly push on your elbows and move your hips up and forwards, bringing your knees as close to the floor as possible. On another inhalation, lift your chest and bring the top of your head to the floor. Hold for up to 1 minute, then inhale, push your chest higher, and extend your neck. On an exhalation, lower your back to the floor and uncross your legs. Next time you practise this pose, cross your legs the opposite way.

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Lotus fish Advanced

2 Starting from Lotus final position, slowly lie back on the mat. Place your elbows close to your body and try to catch hold of your toes. Alternatively, place your hands on top of your hips.

3 On an inhalation, bend your elbows and push your chest up. Slowly extend your neck until the top of your head is touching the floor. Hold for up to 1 minute, then inhale, push your chest higher, and extend your neck. On an exhalation, lower your back to the floor and uncross your legs. Next time you practise this pose, position your legs in Lotus in the opposite order.