Chest Opening Āsanas

Uṣṭrāsana, Matsyāsana, Bhujaṅgāsana, Setu Bandha Sarvāṅgāsana, Śalabhāsana

Begin in a kneeling position with your knees and feet set at hip‑width, and your thighs standing upright. Stretch your big toes straight back and press your toes into the floor. Without actually moving your feet, create an active inward pull through your ankles.
Rotate your inner thighs gently toward each other and soften your tailbone so it moves toward the backs of your knees. Keep your pelvis neutral- neither tipping forward nor tucking under.
Place your palms together at your chest and lower your chin slightly. Take a deep inhale to lift your chest and lengthen your spine.
As you exhale, start to open the upper back and broaden the shoulders. Let both arms sweep back together, reaching your fingertips toward your heels. If your hands can’t make contact, tuck your toes to raise your heels. (Avoid reaching back one arm at a time, as twisting into the pose can strain the spine.)
Press your shoulder blades forward and upward to expand your chest if it feels comfortable. Once you’ve created space in your upper back, keep a gentle tuck of the chin as you allow your head to release back.

Begin by lying flat on your back with your legs extended. If you’re a more experienced practitioner, you can start seated in a comfortable cross‑legged position, or even in Padmasana. Rest your arms alongside your torso with your palms placed gently on the floor.
Slide your hands or forearms beneath your hips, keeping your elbows tucked in close to your ribcage.
Press into your elbows and forearms to lift your chest, creating a gentle arch through the upper back. Draw your shoulder blades toward each other and widen across the collarbones.
Let your head tip back so the crown touches the floor lightly. Keep most of your weight supported by your arms rather than your neck.
Your legs can stay straight or bent. If they’re extended, press through the heels; if bent, ground through the thighs. Hold the posture for 15 - 60 seconds, breathing steadily.
To come out, exhale and lower your chest. Lift your head just enough to return it to a neutral position, then free your arms and legs. If it feels good, draw your knees toward your chest for a brief release.

Here’s a fully original, non‑plagiarized rewrite that keeps the instructions clear while using fresh language and flow:
Lie on your stomach with the tops of your feet resting on the floor and your forehead touching the mat. Keep your legs close together so your feet and heels lightly meet.
Place your hands beneath your shoulders, palms grounded, with your elbows hugging in toward your sides.
Take a slow, deep inhale and begin lifting your head, chest, and upper abdomen, keeping your navel connected to the floor.
Use the strength of your arms to draw your torso upward, pressing evenly through both palms. Let your spine lengthen and rise one vertebra at a time. If it feels comfortable, straighten your arms to deepen the backbend, letting your head tilt back as you gaze upward.
Hold the posture for5 -8 deep and steady breaths.
To release, exhale and gently lower your chest, ribs, and head back down. Relax in Makarāsana.

Lie on your back with your knees bent and your feet flat on the mat, about hip‑width apart. Bring your feet close enough to your sitting bones that, when you stretch your arms down alongside your body, your fingertips can lightly touch your heels.
Press your arms into the mat with your palms facing down. As you inhale, root firmly through your feet and begin to lift your hips toward the ceiling, rolling the spine up one section at a time- from the sacrum through the lower back and then the upper back.
Gently tuck your shoulders underneath you and, if your flexibility allows, interlace your fingers beneath your hips. Press your arms into the floor to create a strong base through the shoulders. Let your chin draw softly toward your chest.
Stay in the pose for five to ten breaths, keeping your hips lifted and actively pressing your feet and arms into the mat. Breathe deeply into your chest, feeling the front of the body expand.
Exhale and release your hands and slowly roll your spine back down to the mat, starting from the upper back, then the mid‑back, and finally the sacrum. Rest for a couple of breaths before repeating if desired.

Start by lying on your stomach with your arms extended behind you, palms resting on the mat.
Activate your quadriceps (front thigh muscles) by pressing the tops of your feet firmly into the floor.
With your inner thighs guiding the movement, lift your head, chest, and straight legs upward, drawing your body into a gentle arch.
Keep your neck long, avoiding any compression. Roll your shoulders up and back as you lift through your chest.
Try not to grip too tightly with your glutes- aim for steady, balanced engagement instead of force.

Sway with San