Place a bolster lengthwise behind the pelvis and a folded blanket where the head will land. Lower back slowly so the chest is supported and the neck remains neutral. Let the arms open with palms up and stay 2–4 minutes. If the lower ribs flare or the back feels compressed, reduce the bolster height. This gentle chest opener may be uncomfortable with certain shoulder, neck or thoracic spine conditions; leave the pose if breathing becomes restricted or any pain appears.
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