Heart Opener: Supine Supported Thoracic Extension

What is a Supine Supported Thoracic Extension?

Supine Supported Thoracic Extension is a gentle, restorative yoga pose that opens the front body, releases tightness in the chest and shoulders, and supports healthy spinal alignment. Practiced lying back over a bolster (or a firm cushion), this posture encourages expansion of the ribcage and diaphragm, making it an excellent way to counterbalance the effects of slouching, desk work, or prolonged sitting. Because it is supported, the pose is accessible for most people and allows the body to deeply relax into the stretch without strain.

How to Practice

1. Place a bolster lengthwise on your mat, positioned where it will meet your mid-back (thoracic spine) and the back of your head.

2. Sit in front of the bolster with knees bent and feet on the floor, or with legs extended long if that is more comfortable.

3. Slowly recline back so your spine and the back of your head rests on the bolster, allowing your shoulders to drape off the sides of the bolster. You may add a folded blanket under the head if the neck feels strained.

4. Let your arms fall open to the sides, palms facing upward, creating space across the chest.

5. Close your eyes, soften your jaw, and allow your breath to deepen naturally.

6. Remain in the posture for 3–5 minutes, or longer if comfortable, focusing on slow, expansive breaths.

Variations

• Leg Positions: Keep knees bent with feet on the floor, bring soles of the feet together with knees wide (Supta Baddha Konasana variation), or extend legs straight out for a deeper stretch.  Use another bolster, rolled blanket, or yoga blocks under the knees for additional support. 

• Support for Neck: Place an extra blanket or pillow beneath the head if your chin tips upward and the throat feels strained.

• Gentler Option: Use a rolled blanket instead of a bolster for a smaller backbend.

Benefits

• Expands the chest and ribcage, improving breathing capacity

• Relieves tension in the shoulders, chest, and upper back

• Encourages better posture by counteracting forward rounding

• Stimulates the parasympathetic nervous system for relaxation

• Creates a sense of openness—physically and emotionally

Precautions

• Avoid if you have acute spinal injuries or conditions unless cleared by a healthcare provider.

• If you experience dizziness or difficulty breathing, come out of the pose immediately.

• Keep the posture gentle and supported—this is a restorative shape, not a deep backbend.

Closing Thoughts

Supine Supported Thoracic Extension with a bolster is a deeply restorative way to create space in the chest, improve posture, and reconnect with your breath. This supported heart opener is both calming and energizing, making it a perfect addition to your daily routine—especially if you spend long hours at a desk.