I love Fish pose, it’s just the best relaxed, end-of-session back-bend there is.  And it’s great combined with a variety of forward bends.  Try this flow holding each pose for 3-5 breaths:

Forward Bend – Seated, with legs straight, wiggle around to get your sit bones in contact with the mat.  Knees and toes should face up. Let your pelvis drop forward to find the stretch.  Hold onto your legs, feet or big toes working on lengthening your lower back, dropping your navel to your thighs. 

Fish – Tuck your hands under the edges of your hips, drop your elbows to the mat in line with your hands, press your chest up to the ceiling and let your head drop back.  I like having my elbows at a good angle here to amp the back bend and find the stretch across my chest and fronts of my shoulders.  If it feels uncomfortable for your neck though, tuck a pillow or block underneath your head.  Or slide your hands toward your feet a few inches so your head can rest on the floor.

To come back to sitting, bring your head back up, tuck your chin and supporting yourself with your hands behind you, curl back up.

Seated Twist – Bend your right leg and drop the foot over your left thigh onto the floor.  Tuck it in nice and close.  Sitting up tall,  hug the bent leg with your left arm and twist right.  Use your right hand on the floor to support your twist.  Let your navel slide along your thigh as you move deeper into the pose.  Pull your right shoulder back, keep neck relaxed.

Fish – Just like above.  The second time around see if you can get just a little more lift in your chest, squeeze your shoulder blades together gently.

Forward Bend with Twist  – Prepare like you did for the Forward Bend above, tilt your pelvis and then bring your left hand to the outside of your right leg.  Use it to move you into a twist to the right, extending your right arm up, opening your chest and pressing your right shoulder open.   Change sides.  Come back to center for another breath or two in Forward Bend.

Fish one more time if you like, or just roll down to a lying position for Bridge and other finishing poses.