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Supine Hero Pose
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- 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