Supported Heart Pose with Legs Over a Bolster
Backbend • 8 to 12 minutes
- bolsters (or make 2 from 4 rolled blankets or 2 large pillows)
2 blocks (or large hardcover books)
- Gently opens your chest and shoulders without irritating your lower back.
- Softens your psoas, the deep hip flexor muscles that can become chronically contracted if you spend extended periods sitting.
- Relieves lower back pain associated with tight hip flexors.
- Allows anyone with back pain or injury to experience a supported heart opener.
- Brings about feelings of safety and comfort within your body.
. Set up your bolster on 2 blocks, one higher than the other so your bolster is on a diagonal, with one edge securely on the ground.
. About a foot or so away, position the second bolster perpendicular to the angled bolster. Sit with the base of your spine touching the end of the angled bolster and draw your legs over the other bolster.
. Hold the bolster behind you with both hands, relax your abdominals, and gently release yourself back. Relax your arms to the side.
. Remain here for 8 to 12 minutes. To exit, place your palms down next to your hips, lift your head, and then gently press your lower back into the bolster to come up to a sitting position.
There’s nothing restorative about taking a tumble. When it comes to setting up this pose, always take a moment to ensure the bolster and the blocks are stable. The blocks are steadier than you think, but hold the bolster behind you with both hands before lying back so you feel secure. If you still feel unsteady, you can always prop your bolster up on top of one or two large pillows instead of blocks. The most important thing is that you feel safe, supported, and relaxed.