Supported advanced fish pose

Muscles

• Spinalis thoracis
• Longissimus thoracis
• Iliocostalis
• Semispinalis capitis
• Splenius
• Rectus capitis posterior major
• Rectus capitis posterior minor
• Obliquus capitis superior
• Longissimus cervicis
• Longissimus capitis
• Upper trapezius
• Obliquus capitis inferior
• Iliacus
• Rectus femoris
• Psoas major

Technique

1. Lying on your back (supine), extend and ground the legs and hips.
2. Press the elbows and forearms into the ground to lift the chest off the floor and take the head back to rest on the crown of the head.
3. Bend the knees and rest the heels on the floor, upper legs at around a 45 degree angle.
4. Extend the arms and bring the palms together at about 45 degrees also.
5. While breathing here, keep the belly firm, and the chest lifting up.

Form tips

1. For tighter upper back and neck, allow the head to float off the floor and focus on lifting the center of the chest straight up, using the arms pressing down as counter pressure.
2. The more you can lift the upper back, the more space you’ll have in the neck to take the head back.
3. Avoid hinging or hyperextending the neck as you take the head back.

Similar Exercises

• Crossed legs L-sit
• Long table top
• Lotus fish pose
• Assisted tuck planche hold
• Square forearm supine plank

Equipment

• Ground (hands or body)