Inward Bound
Basic Relaxation Pose
PROPS
- 2 blocks (or large hardcover books)
- Bolster (or 2 rolled blankets or a large pillow)
- Blanket roll
- Square eighth-fold blanket (or neck pillow)
POSES
- Supported Child’s Pose
- Seated Half Butterfly
- Supported Straddle Forward Fold
- Basic Relaxation Pose
A sequence of grounding forward bends • 45 to 60 minutes
Supported Child’s Pose
Seated Half Butterfly
Supported Straddle Forward Fold
- If forward bending your spine is contraindicated, skip this sequence.
- If Supported Child’s Pose hurts your knees, substitute Head to Bolster Pose.
- If Supported Straddle Forward Fold challenges your hamstrings, bend your knees a little and slide rolled-up blankets or towels beneath them.
- Supports your spine in gentle flexion.
- Promotes states of introspection and contemplation.
- Calms and grounds your body and mind.
INSTRUCTIONS
- . Begin with 5 to 8 minutes in Supported Child’s Pose .
- . Press yourself up to hands and knees and turn the farthest block up to its tallest setting under the bolster.
- . Move onto your seat and guide yourself into Seated Half Butterfly for 5 minutes on both sides.
- . Leave the bolster as it is and take your legs out long and wide for 5 to 8 minutes in Supported Straddle Forward Fold .
- . Press your hands into the bolster to come up. Move the blocks aside and turn your bolster so it’s horizontal across your mat. Place your legs over the bolster and complete your practice with 20 to 30 minutes in Basic Relaxation Pose .
TIP
In Basic Relaxation Pose, practice 6 to 8 rounds of Incremental Breathand use the pauses to support your introspective journey.
