Upper back, hips, shoulders and lower back
Supported Fish: Reclined Bound Angle
Deep, effortless relaxation that opens your chest and hips at the same time.
How to do it
- 1
Set your support and sit just in front of it
Knees bent, feet on the floor, the prop behind you ready to take your upper back.
- 2
Bring the soles of your feet together
Let the knees fall out to the sides. Slide the feet further from you for a milder shape.
- 3
Put something under each knee before you lie back
Blocks or cushions under the outer thighs, so the legs are held rather than hanging. This is what turns a groin stretch into a rest.
- 4
Lie back over the support with your palms up
Arms can stay lower and wider if reaching them out wide is much. Lower the support height if your chest feels stretched rather than open.
- 5
Stay for four to six minutes
If the bound angle keeps nagging, simply stretch the legs out long instead and keep everything else the same.
What to watch for
Knees hanging unsupported. Without something under each thigh, your inner thighs and groin are being stretched for the entire hold, which is not what this position is for. Support them, or extend the legs.
Ways to adjust it
- Lower the support height
- Arms lower, palms up
- Blocks or cushions under the knees
- Lower the support
- Knees supported
If this one is too much today
Try the gentler version instead. It asks less of you and does much the same work.
Other ways to do this movement
Every version below is the same movement set up differently, so one of them usually suits.
Before you try it
Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.
One movement is a start. A session is the thing.
A few questions about your body and how it is today, and Vinys builds a session around it, including which movements to leave out.
Start your first sessionFrom the clinically authored Vinys movement library.