Supine Hero Pose

November 15, 2019 YJ Editors

Create a vertical support for the spine and head using a bolster and three blankets
The blankets are folded vertically with two blankets placed in a graduated “staircase” along the bolster and the third placed across the top in a horizontal orientation to support the head
Sit in front of the base of the bolster and bring the legs into Virasana
Make sure that the thighs are parallel and the knees no wider than hip distance
Lie back on the bolster set-up, making sure the front edge of the bolster is against the sacrum and the head is supported so that the chin is not higher than the forehead
Direct the tailbone and the flesh of the buttocks towards the knees
Soften the front ribs
Place the arms by the sides and turn the palms to face the ceiling
Hold for anywhere from 1-10 minute