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| collarbones and shoulders, rest the head on the support of the bolster/blanket. Hold this asana for a minimum of 5 to 8 breaths. If you are comfortable, it can be held for several minutes—the key is to release if the pose becomes work, as the goal is for it to be calming. To come out of the pose, bend the knees until they touch the floor and then press the buttocks back until they rest on top of the heels. Push the bolster/blanket out of the way and let the belly rest on the thighs and the forehead rest on the floor for a few cycles of breath.
ASANA 2 – Supported Supta Baddha Konasana (Supported Cobbler’s Pose)
Place your bolster/blanket lengthwise on your mat and sit right on its edge (Fig. 2a). Slide your buttocks off the edge of the bolster/blanket so that they are on the mat immediately in front of it (Fig. 2b). Place the soles of the feet together (Fig. 2c) and draw the heels somewhat close to the perineum (the line between the anus and genitals), then drop the knees outward toward the floor (Fig. 2d). Then, use the palms against the floor to support you, as you lower your spine onto the blanket/bolster. The entire spine, neck and head should be supported by the blanket/bolster. If the neck is uncomfortable, you can create some height beneath it with another folded blanket or a folded towel. Additionally, if the knees remain elevated far above the hips, build up some support with either yoga bolsters or blankets beneath them. Let your arms rest beside the bolster/blanket with the palms facing the ceiling (Fig. 2d). This supported posture can be held for many breaths and allows you to close your eyes and once again feel and follow the soft belly breathing that you already practiced. To come out of this pose, use the palms and forearms to press yourself up to seated, then draw the knees together before straightening the legs.
ASANA 3 – Supported Setu Bandha Sarvangasana (Supported Bridge Pose)
After a few moments sitting quietly in front of your bolster/blanket with the legs stretched out in front of you, place the soles of the feet on the floor—hip distance apart—with the knees bent (Fig. 3a). Next, place the palms and forearms down beside you and lower yourself back onto the bolster/blanket (Fig. 3b). Again, the entire spine, neck and head should be |
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