The third in a series of columns offering yoga postures for men, women, and children to practice at home, school, on the road or in the office. With special thanks to Ross Pottinger of Wink Photo Design in Brisbane, Australia for the photos and the support in this project. And many thanks to Louisa Dick for taking part in the project. If you have a posture that you would like to see in this column, I welcome your suggestions. Namaste, H!

This inversion posture helps to open the chest and heart, stimulates brain, pineal and pituitary glands, strengthens and activates upper back. Ideal to counter round-shouldered posture, neck tension, and stimulate clarity of heart and mind.

Preparations: Lie on your back. Bring hands and elbows under your body so palms are flat on the ground under hips and elbows are under mid back. Legs are straight and grounded, with feet together and flexed. Inhale and curl up to look at your toes, bringing your weight into your elbows to initiate the movement.

Posture: Exhale and lift chin to look to the wall behind you. Rest the top of your head on the ground. 80% of your weight should be in your elbows, and 20% of your weight on your head. Work on activating upper back, squeezing shoulder blades together to open chest. Stretch your chin away from your collarbone, shoulders away from your ears, and imagine creating a smooth curved line from your tailbone to your crown. Continue to breath deeply into your throat and heart as you hold this posture for 30-60 seconds.

To Release: Exhale and curl up to look at toes, tucking your chin into your chest, and return to a comfortable lying position. Rest for a few moments before your next posture.

To Intensify: (for intermediate to advanced students)

1) Bring hands out from under body and bring to Namaste position. Ensure that you maintain a lift through the back so that no extra weight is placed on the head. Before you release return your hands under your hips.

2) With palms together, reach your arms overhead, maintain a curve through your spine, and little weight on your head. Before your release return your hands under your hips.

3) Before your begin the fish, bring your feet into lotus position and rest hands under hips, elbows under mid-back. Curl into the fish, maintaining relaxation in your hips, and choose a position with your hands. To release, bring hands under hips, curl up to look at toes, and release.