Reclined Chest Opener
From sitting take your bolster sideways behind you and set it up so that when you recline it will be running just beneath your shoulder blades. Bend your knees and bring your feet flat and then slowly start to bring yourself backwards over the bolster so that your chest is opening towards the sky.
You may need to bring a block under your head or, if it’s comfortable for your neck, you can let your head drop back and also open through your throat. If comfortable for your shoulders you can take your arms wide or they can rest by your sides.
To exit the pose, use your hands under your head to support your neck, tuck your chin and roll to one side. The you can use your hands to lift gently, remove the bolster and come to lay on your back.
Mild upper back bend
Compression in lower back
Contraindications: Neck issues, shoulder issues.
Props: Bolster and block.