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Easy Tier

Chest Opening - Easy

A gentle 20-minute flow focusing on opening the chest, improving posture, and encouraging deep lung expansion.

Focus Area Chest Opening & Rib Mobility
Pose Count 4 Postures
Estimated Time 21 Mins
Rest Cycle 15s between

Practice Notes

  • Listen to your body. Modify poses as needed.
  • Maintain steady nasal breathing throughout.
  • Keep a water bottle and yoga block nearby.
  • Enable sound to hear active vocal instructions.
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Pose Sequence (4 poses)

01

Cat-Cow

Marjaryasana-Bitilasana
300s

A gentle spinal warm-up that synchronizes breath with flexion and extension of the vertebrae, opening the chest and back.

Alignment Cues

  • Wrists directly under shoulders, knees under hips.
  • Inhale to drop the belly and lift the chest for Cow.
  • Exhale to press the mat away and curve the spine for Cat.
  • Move slowly, tracking the movement vertebra by vertebra.
Vocal Cue:

"Find all fours. Inhale, arch your back, lift your chest and look up. Exhale, round your spine and tuck your chin to your chest."

Cat-Cow
02

Cobra Pose

Bhujangasana
300s

A gentle backbend that strengthens the spine and opens the chest, ribs, and shoulders.

Alignment Cues

  • Lie on your stomach, place hands under your shoulders.
  • Keep your elbows hugged close to your ribcage.
  • Inhale to lift the chest using back muscles, minimal weight in hands.
  • Keep the shoulders rolling down, away from your ears.
Vocal Cue:

"Lie on your stomach. Hands under your shoulders, roll your shoulders back, and gently lift your chest using your spinal strength."

Cobra Pose
03

Bridge Pose

Setu Bandha Sarvangasana
300s

A restorative backbend that opens the chest, stimulates the lungs, and strengthens thighs and lower back.

Alignment Cues

  • Lie on your back, knees bent, feet flat, hip-width apart.
  • Press feet flat to lift your hips, keeping thighs parallel.
  • Interlace fingers beneath hips and walk shoulders together.
  • Lift the chest toward the chin without moving the neck.
Vocal Cue:

"Lie on your back, bend knees. Press down through your feet, lift your hips, and interlace your fingers to roll your shoulders underneath."

Bridge Pose
04

Supported Fish Pose

Salamba Matsyasana
300s

A passive chest opener utilizing a yoga block under the upper back to expand rib capacity and relax chest muscles.

Alignment Cues

  • Place a block horizontally under your shoulder blades.
  • Place a second block under your head for support.
  • Lie back, letting your chest drape open over the blocks.
  • Extend arms out to the sides, palms facing up, breathing deeply.
Vocal Cue:

"Lie back over your blocks. Let your chest expand, your arms relax to the sides, and feel the gentle opening in your ribcage."

Supported Fish Pose