Open up blanket to mid-size rectangle shaped blanket, fold it over three times, smoothing down the wrinkles. From a longer rectangle shaped blanket, also fold it over three times, smoothing down wrinkles. Smaller folded blanket goes vertically on your mat with fringe end toward head and longer blanket lays across 1st blanket like a cross (where your bra line would be). Lay at end of bottom blanket, hips off the blanket, low back on it. Bring bolster either on end or flat as you place your legs over it. Recline the rest of the way on the strip with longer blanket where your bra line is. Extend arms, palms facing up out to a "T" on blanket. Use a neck pillow in cervical curve. A variation is to have knees together, feet wide apart. Stay for about 5 -8 minutes. A nice alternative to the Heart Bench.