“Supported Matsyasana” or as I call it, Block Under the Shoulders
After a long day of climbing, and your chest muscles and upper back are stiff, you can use this pose to relax and open up, restoring the muscles to resting length. Some days I would say this is my very favorite pose.* I do it just about every day, sometimes twice. When I’m sad, stressed, or generally less than optimistic, my mood is instantly lifted. I once heard a teach say that when you’re feeling guarded your body closes in around your heart, as if to protect it. This posture encourages the body, if only for a few moments, to open the heart back up to the world. Ask your body to be open and your spirit might decide to follow. If it looks a bit odd or too tricky to get into, throw your thoughts out the window and give one a try!
The block, bolster or rolled up towel/blanket is not actually under the shoulders, of course. In the photos, you can see the block placement under the thoracic spine (the section of spine where ribs are attached). There is some variation in placement, the gal in red has it a bit lower on the back than I typically prefer, and I definitely wouldn’t place it any closer to the mid-back than that. If your torso is shorter than hers, be sure to place the block a bit closer to the shoulders. The easiest way to get into position is to sit back on your elbows and place the block between the elbows. When you begin to lay back on the block, you should feel the mass of your ribcage resting on the block. Initially, and depending on how stiff your upper-back is, it may be a bit uncomfortable. Like any new stretch, it can be difficult at first, but over time the body will loosen up and perhaps come to love it.
I like to feel the block a bit higher on the ribcage than first seems natural, but I never have the block touching the neck. As I begin to roll out over the block, I start with my head in my hands, keeping my chin tucked in towards my chest. This way, the emphasis is placed on allowing the thoracic spine to articulate over the block, instead of allowing the neck take most of the bend. Once the thoracic spine has arched as much as it can, allow the head to gently rest on something (the floor or a small pillow). Since the goal of this pose is to cultivate an opening in the chest and a reduction of the hunching that seems to develop as we age, there’s no need to focus on arching the neck in any unpleasant way.
Once you’re in position, allow every part of the body to relax, letting gravity do all the work. If the pose feels intense, focus on the breath. Allow the breath to be long, smooth, and relaxed. You can even visualize the breath traveling down the spine, into the belly (diaphragm). Relax the neck and the muscles between the ribs. Stay for at least 5 long breaths, up to a few minutes.
Getting off the block can be tricky if the pose is uncomfortable or intense. I used to slowly roll off to the side, slide the block out of the way, and then carefully roll back onto my back, where I’d “rest” for another minute or so. Now, entering and exiting the pose is a bit quicker. Allow yourself time to get comfortable with the nuances of getting onto the block, situating it, resting (relatively) comfortably on it, and moving off of it with ease.
Good luck! Enjoy! Or try to enjoy, and let me know if you’re looking for more information on how to make this pose work for you.
*This pose used to be my least favorite! The very first yoga class I attended, we did this at the end. Everyone was so excited to do it, but once I got into position I thought I was going to die!!! Literally. I couldn’t breathe; it was so intense I was panicky and resistant to any stretch I was supposed to be getting from it. This is one time peer-pressure helped me overcome the discomfort. Almost every time I came to class we did it. So over and over again I felt like I was suffering through this torturous pose, until one day it started to feel OK. Now I LOVE it! As an instructor I occasionally see students struggling. Very few seem to find it as intense as I did initially. Some folks may never find this pose to be as wonderful as I do, but if at first it isn’t so great, know that there’s hope.
– Lori Erickson Yoga Instructor, Seattle Vertical World