This potent chest opener, a variation of Fish Pose (Matsyasana), counters slumped posture by releasing tension in the pectoralis major and minor muscles in the chest. It opens up space for deeper breathing, making it a good position for expansive pranayama practices. It’s also a helpful start to a heart-opening practice, or a soothing finish to balance a practice involving a lot of chest and shoulder strength.

How the blocks help: The framework provided by the blocks allows us to relax completely, encouraging stubborn postural tension to dissolve from the pectoralis major and minor muscles. This allows for thoracic spine extension, giving us deeper range in heart-openers like Bow Pose (Dhanurasana), Lord of the Dance Pose (Natarajasana), and Camel Pose (Ustrasana).

Try it: You’ll need two yoga blocks; foam blocks may be more comfortable than wooden or cork blocks, but you can pad firmer blocks with a layer of yoga mat or blanket. Arrange the blocks in a rough T-shape. You’ll have one on its middle height, running up your spine from the base of your ribcage to the space between your shoulder blades; the other is on its highest setting parallel to the short end of your mat to hold the base of your skull. Take your time getting the set-up just right, so that you can relax completely. Ensure you don’t feel any pressure in your lower back; lengthen your tail or bend your knees if you do. Once you are comfortable, allow your head to rest completely on the higher block, softening tension out of your neck. Find a comfortable position for your arms, either draped by your sides or opened out wide. Then notice how the lower block lifts and flares your ribcage while encouraging your upper arm bones to drape toward the floor to broaden your chest. Stay for a minute or two, inviting your breath to fill the space you’ve created.

See also 3 Ways to Modify Fish Pose for Joy + Contentment