Place a block lengthwise under one end of a bolster to prop it up on an incline, add another block under bolster for stability. We used the wall in this week's class placing the bolster at a higher elevation. Place a double-fold blanket on floor next to low end of bolster and a long rolled blanket on top next to bolster (for sacral support). Sit with your back to the short, low end of the bolster. Place two blocks where your knees will rest (can top with a soft blanket or use other props as necessary for propping knees) Bring your legs into Bound Angle Pose with the soles of your feet together. Wrap a blanket around your feet to create a feeling of containment. Lie back on the bolster. Place supports under your arms so that they are not dangling and there is no feeling of stretch in the chest. Stay in the pose for 10 to 15 minutes.
Starfish
Props: 2 or more blankets, neck rolls, eye pillow
Benefits: soothing to the nervous system, grounding, gentle chest opener, releases the pelvis
Lay a blanket on your mat for extra comfort and warmth, blankets for the arms as well. As you lay down, place your feet towards the corners of your mat and arms about 10-12 inches from your body, palms up. Add your eye pillow, and blanket on top. We adjusted the legs with our Double Dutch for optimal release of tension and proper alignment.