Place bolster on the mat lengthwise and lay a blanket over it. Make a smaller roll for the ankles and place at the other end of the mat. Also place a block at top end with a neck roll or eye pillow on top. Begin on all fours and lower your upper body onto the bolster. Settle the tops of the ankles on the smaller roll and adjust the body so that the tops of the thighs rest on the edge of the bolster. Lay the forehead on the cushioned block and place the arms to the side, shoulders dropping from the ears. Soften your jaw and let the body sink into the supports and the floor.