Backbend • 5 to 10 minutes
Bolster (or 2 rolled blankets or a large pillow)
- If you are pregnant, substitute Pregnant Goddess Pose.
- If you suffer from lower back pain or sensitivity, substitute Supported Heart Pose with Legs Over a Bolster.
- Gently decompresses your spine.
- Gently stretches your chest, shoulders, and abdomen.
- Reverses the effects of long periods spent sitting and slouching.
- Invites your breath to deepen.
- Naturally boosts your energy and supports feelings of joy and abundance.
- . From a sitting position, extend your legs out in front of you and bring
the narrow end of the bolster up to the base of your spine. Using your arms for support, relax your abdominal muscles and lie back onto the bolster.
roll to one side, and press yourself up to a sitting position.
If the bolster feels too high for your spine in this position and the sensation is too intense, move your hips away from the bolster slightly to create some space and lessen the curve in your spine.
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- Restorative Yoga Poses : Extended Supported Bridge
- Yoga Poses for Relaxation: Supported Forward Fold