Why I Love Teaching Flapping Fish Pose To Mums-to-be
Ah, Flapping Fish Pose—possibly the most underrated gem in the prenatal yoga world!
At first glance, the name might sound a bit odd (and I promise, you won’t actually be flapping), but this pose is a lifesaver for mums-to-be. It gently opens the chest, relieves tension in the lower back, and encourages deep, calming breaths—all things that feel like pure magic during pregnancy.
When I first introduced this pose to my prenatal students, there were a few raised eyebrows (understandably), but once they settled in, the sighs of relief were undeniable. It’s comfortable, deeply relaxing, and a great way to counteract the everyday tightness that comes with carrying a little human inside you.
In this post, I’ll share how I teach Flapping Fish Pose to help expectant mums feel supported, spacious, and blissfully relaxed. So, if you’re looking for a simple but powerful pose to add to your prenatal yoga classes—this one’s a keeper!
Here Are The 5 Steps I Take To Get Mums-to-be Into Flapping Fish Pose
Here are the five steps I take to get mums-to-be into Flapping Fish Pose—a deliciously relaxing, chest-opening, tension-releasing, breath-expanding hug for the whole body.
Step 1: Set the Scene
“Alright, lovely yogis, grab a bolster, a few cushions, or—if you’re feeling extra luxurious—a small mountain of pillows. We’re about to get seriously comfy.”
Step 2: Get Into Position
- “Lie on your back with your bolster supporting your spine, head resting comfortably. Think ‘lounging like a queen’ vibes.”
- “Bend your knees, bring the soles of your feet together, and let your knees flutter out to the sides like butterfly wings. No force, just let gravity do its thing.”
- “Arms can rest beside you, or reach overhead for a luxurious morning stretch—whatever feels best.”
Step 3: Breathe Like a Goddess
- “Now, take a slow inhale through your nose, as if you’re breathing in calm and breathing out stress.”
- “Imagine your belly filling up like a big, happy balloon—giving baby a little extra room to float around in there.”
- “As you exhale, let your whole body melt like chocolate in the sun.”
Step 4: The Magic of Stillness
- “This is your time to do absolutely nothing (for once). Let the bolster support you, let the breath guide you, and enjoy this little prenatal oasis of calm.”
- “If your inner voice starts making shopping lists, gently tell it, ‘Not now, I’m busy being Zen.’”
Step 5. Coming Out Gracefully (AKA, No Sudden Moves!)
- “When you’re ready to emerge from this cocoon of bliss, do it slowly—think ‘elegant mermaid rising from the sea’, not ‘baby giraffe on roller skates’.”
- “Roll to one side, take a moment, then use your hands to press up to a comfy seat.”
- “Take a deep breath, give your bump a little rub, and remind yourself: You. Are. Glorious.”
And there you have it—Flapping Fish Pose for prenatal relaxation royalty. It’s gentle, restorative, and a game-changer for pregnancy comfort. Now go forth and teach it like the yogic genius you are!
Flapping Fish Pose Video
30 Flapping Fish Pose Modifications
Shhhh, don’t tell anyone this. I have a strange habit of dreaming up modifications for poses.
Flapping Fish Pose is a wonderful heart-opening posture that enhances flexibility, improves circulation, and promotes deep relaxation. However, every body is different, and sometimes the full pose may feel too intense or too easy, depending on your experience level.
That’s where modifications come in!
Below, you’ll find 30 variations of Flapping Fish Pose, divided into beginner, intermediate, and advanced modifications. Whether you’re just starting out, looking to refine your practice, or aiming to challenge yourself, these adaptations will help you find a version that suits your body’s needs.
Remember, yoga isn’t about forcing your body into a shape—it’s about listening to your body and making the pose work for you.
Let’s explore some modifications that you can give your students.
Beginner Modifications: Flapping Fish Pose
Modification 1: Supported Flapping Fish
Place a bolster under your back for extra support. Keep your arms by your sides instead of overhead.
Modification 2: Bent-Knee Variation
Bend your knees with feet flat on the mat. This reduces strain on your lower back.
Modification 3: Hands on Belly
Instead of extending your arms, rest your hands on your belly. This encourages deep breathing and relaxation.
Modification 4: Cushion Under Head
Place a folded blanket or block under your head. This prevents neck strain.
Modification 5: One Arm Extended
Extend only one arm overhead at a time. This allows your shoulders to adjust gradually.
Modification 6: Lower Back Support
Place a folded blanket under your lower back. This eases pressure on your spine.
Modification 7: Feet on the Wall
Rest your feet against a wall for added stability. This helps you maintain balance.
Modification 8: Seated Flapping Fish
Sit cross-legged and gently move your arms in a flapping motion. This makes the pose accessible for those with mobility issues.
Modification 9: Minimal Arm Movement
Keep your arms at your sides and simply focus on lifting and lowering your chest. This keeps the movement small and controlled.
Modification 10: Gentle Shoulder Rolls
Lie down with arms resting by your sides and do slow shoulder rolls instead. This prepares the body for the full pose.
Intermediate Modifications: Flapping Fish Pose
Modification 1: Arms Closer Together
Bring your arms closer together overhead. This deepens the shoulder stretch.
Modification 2: Extended Leg Variation
Extend one leg straight while keeping the other bent. This challenges your balance slightly.
Modification 3: Pulsing Flaps
Instead of static arms, gently pulse them up and down. This adds mobility and fluidity.
Modification 4: Core Engagement
Engage your core slightly while performing the pose. This stabilises the movement.
Modification 5: Deeper Arch in Spine
Lift your chest higher to create more of an arch in your back. Move slowly and with control.
Modification 6: Hands Interlaced
Interlace your fingers and reach overhead. This deepens the stretch in your shoulders.
Modification 7: Hold for Longer
Increase your hold time by 5-10 breaths. This allows deeper relaxation and stretch.
Modification 8: Eyes Closed Variation
Close your eyes and focus on your breath. This enhances the meditative aspect.
Modification 9: Feet Elevated
Place your feet on a block or bolster. This adds an element of hip opening.
Modification 10: Leg Extension Challenge
Lift one leg a few inches off the mat while in the pose. This increases core engagement.
Advanced Modifications: Flapping Fish Pose
Modification 1: Full Body Stretch
Stretch your arms and legs in opposite directions. This intensifies the spinal and shoulder stretch.
Modification 2: Deep Backbend Variation
Press your chest higher towards the ceiling. This enhances spinal flexibility.
Modification 3: Dynamic Arm Swings
Move your arms in slow, controlled circles. This increases mobility and range of motion.
Modification 4: Straight-Leg Lift
Lift both legs a few inches off the floor. This engages the core.
Modification 5: Add a Block Under Chest
Place a yoga block under your mid-back. This deepens the heart-opening effect.
Modification 6: Pulsing Backbend
Gently pulse your chest up and down. This enhances spinal flexibility.
Modification 7: One-Legged Lift
Lift one leg while holding the pose. Switch sides for balance.
Modification 8: Wall Support Variation
Place your hands against a wall and push slightly. This adds intensity to the upper body stretch.
Modification 9: Crossed Leg Variation
Cross your legs at the ankles while in the pose. This engages the inner thighs.
Modification 10: Hold for One Minute
Increase your hold time significantly. This challenges endurance and deepens relaxation.
