Supported Fish Pose with Heart Journey Meditation

Props Needed:

2 – 4 Blankets

Hand-towel  (optional)

Setting Up:

Use one or two blankets folded in fourths and stacked on your mat. Place the stacked blankets vertically behind you. Gently lie back over the blankets. The buttocks and head are not on the blanket. Support your head with an additional blanket under the head and neck or use an additional blanket or rolled hand-towel. Increase or lower the height of the blankets depending on your individual needs. (Some students may need a third folded blanket, but the majority of us will use one or two.)

Adjustments:

After you have taken a minute or so to feel the pose, stay and relax, if you are not in experiencing any pain.. but come out of  the pose if you have ANY pain at all. (Please read directions on safely releasing the pose.)

Make any adjustments necessary. If you feel lower back pain, reduce the height of the blankets. If your neck is not comfortable and are not able to relax, place the edge of a blanket or rolled up hand towel under your neck. (If you do not have enough height your neck may feel scrunched by the floor. If you have too much height, your head and neck will not be supported and the blanket or towel would be adding comfort.)

Most important is to be sure to take the time needed to discover the props you need to be completely comfortable.

Do not continue holding the pose if you feel pain or discomfort that does not release quickly.

You may want to cover yourself with an additional blanket to stay warm.

Work up to holding the pose for 15 minutes.

Heart Journey Meditation:

When comfortable in the pose, close your eyes and focus on your Heart Chakra (wherever you perceive that area to be), and bring your loved ones to mind. One at a time, as you think of each person, wish them well. Send love in their direction. Say to each person “I love you, thank you”. If anyone comes to mind who causes you any pain or stressful thoughts, be sure to send extra love their way!

Releasing:

To safely come out of the pose, bend your knees, placing your feet on the floor. Place the right hand under your neck and slowly and gently roll over to your right side. Stay in this position for a few minutes, giving your body time to adjust. When ready, place the left hand on the floor in front of you and with the strength of your left arm, help yourself up to seated.

Take a few minutes to reflect on your Heart Journey.

Contraindications:

Please check with your doctor if you have high or low blood pressure, heart aliments or neck injuries.

Pregnant women should avoid this pose.