Place chair to wall and pad seat with pillow. Sit on blanket or pillow, extend arms behind back, rest arms on chair seat, and interlock fingers.
If pose is difficult, raise buttocks with additional pillows, separate hands, and hold sides of chair seat. Widen feet slightly, straighten legs, and tighten front thigh muscles.
Inhale, press backs of legs and buttocks to floor. Exhale, lift chest, and roll shoulders back. Breathe normally.
To release, remove arms from chair seat, sit in a comfortable sitting position, and relax arms to sides.
The posture stretches muscles of chest and shoulders, and helps relieve upper back roundness.
