Supported Heart Opener

How to do it

Place a bolster across the mat at the level of where your shoulder blades will land. Sit in front of it, then lie back so the bolster supports the upper back. Slide the head off the high end of the bolster and rest it on a folded blanket so the neck stays in line with the spine — the head shouldn't tip back. Arms drift out to the sides at shoulder height, palms up. Knees can be bent with feet on the floor, or extended long. Stay and breathe softly, letting the chest open over time.

Why it's good for runners

Days of sitting and miles of running both shorten the front of the chest and round the upper back. A long passive hold over a bolster is one of the few times in a runner's week the chest is given permission to actually open — and unlike active backbends, this version costs nothing energetically. Useful in the wind-down before sleep.

Common mistakes

Don't let the head tip back unsupported — that strains the neck. Use a folded blanket under the head so the chin sits roughly level. And don't drop into the pose too fast; if the chest feels tight or stretched too aggressively, add a second blanket on top of the bolster to raise it.