Supported Fish: Open the Chest Over a Pillow
A firm pillow under the upper back lets the chest open while gravity does the work. It is a gentle counter-pose for a day of rounded shoulders.
This tip is scheduled for Sunday 22 November 2026 — you’re early. It’s all here already; enjoy.
How to do it
- Place a firm pillow or rolled blanket on your mat.
- Lie back so it supports the upper back, just below the shoulder blades.
- Let the head rest on the floor or on a second pillow.
- Open the arms to the sides, palms up.
- Breathe into the chest for 3 to 5 minutes.
- Roll to one side to come out.
Want help doing this properly?
Master Segar and the SEGA team offer personalised guidance — for individuals, families, offices and schools. Message us and we will walk you through it.
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