Supported chest opener (hold)

Postureeasytimedyoga blocks

A passive chest and upper-back opener: lying on the back with one low yoga block under the shoulder blades and another under the back of the head, knees bent and feet on the floor, arms open out to the sides on the floor with the palms up. Let the chest open and breathe slowly.

How to do it

1. Place one yoga block on its lowest height across the mat at the level of the shoulder blades, and a second block at the same height where the head will rest.
2. Sit in front of the blocks, then lie back so the first block is under the shoulder blades (not the low back) and the back of the head rests on the second block.
3. Bend the knees and keep the feet flat on the floor, hip-width apart.
4. Open the arms out to the sides on the floor, palms up, and let the chest and shoulders relax toward the floor.
5. Breathe slowly for 30-60 seconds (about 15 breaths). To come out, roll to one side. Raise the blocks only if it stays comfortable.

Muscles worked

Supporting: chest