Seed Yoga

One of my favourite supported shapes for the upper body 🤍

Supported Fish already creates a gentle opening through the front of the chest and ribs. Add Eagle Arms, and you get a completely different sensation through the upper back as the shoulder blades move apart and the tissues between them get a little more space.

It’s such a lovely combination if you spend a lot of time sitting, working at a desk or simply notice your shoulders rounding forwards during the day.

To try it:

✨ Place a bolster widthways underneath your mid/upper back
✨ Let the chest gently lift without forcing the backbend
✨ Cross one elbow over the other into Eagle Arms - or simply cross arms if the bind feels too much
✨ Stay for around 2–3 minutes
✨ Switch the arm cross and repeat
✨ Come out very slowly, rolling to to your side and resting for a few breaths

What I love most is what happens when you give the shape time. By the end of the video you can actually see my upper body settle a little deeper - not because I’m forcing the stretch, but because the breath slows, the shoulders soften and the body gradually gives a little more.

Keep the sensation comfortable rather than intense - particularly if your shoulders are sensitive. You could also add a block underneath the head if it’s too much and skip the arms completely for supported fish pose.

This variation may help to:

🌿 create space through the chest + ribs
🌿 stretch the tissues between the shoulder blades
🌿 ease that rounded-forward feeling after a day at a desk
🌿 explore mobility through the thoracic spine + shoulders
🌿 encourage the upper body to soften rather than grip

Save this one for the next day your upper body feels like it’s been hunched over like a prawn for hours 🦐