Supported Sequence with Bolster

If you have a bolster, use it for this sequence. If you do not have one, use a stack of folded blankets, or the cushion from a chair.

Written by Susan Bellinson

Supta Baddha Konasana

• Place a bolster (or a stack of blankets) lengthways on the floor with a folded blanket at one end to support your head.
• Sit on the floor with your back facing the end of the bolster that’s farthest away from the folded blanket acting as a pillow. The end of the bolster should be 3-5” from your hips.
• Place the soles of your feet together and draw the heels as close to your pelvis as you can. Support your thighs with blocks, books, or whatever you can use.
• Put your hands on the front of the bolster, lift your hips very slightly, and tuck them toward your heels.
• Lower your hips to the floor and recline along the length of the bolster. Adjust the pillow as needed. If your chin is jutting up, place more support under the head. Lengthen the back of the neck.
• Position your arms to your sides on the floor with palms up. Or, place your hands lightly on your torso with elbows bent.
• Stay in the pose for 5-10 minutes.
• To exit the pose, sit up, bringing both sides of the torso up evenly. Extend the legs and sit erect for a moment.

Adho Mukha Svanasana/ downward facing dog

• Place the back of the chair at the wall.
• Face the chair. Stand in tadasana/mountain pose with chair in front of you.
• Place your palms on the seat of the chair and walk back until your feet are behind the hips and you can extend through the arms and through sides of the torso, all the way to the hips.
• Place the feet hips width apart, hands shoulder width apart. Press the thighs back.
• Stay for 3-5 breath cycles.
• Note: this pose can also be practiced with the hands to a higher surface if needed to get the extension described above.
• Inhale and step forwards.
• Be in tadasana.

Prasarita Padatonasana, concave

• Place the chair seat at the wall.
• Face the wall. Stand in tadasana with chair in front of you.
• Place your forearms across the back of the chair, and walk back with your legs until the ankles are under the hips. Rest your forehead on the forearms.
• Take the legs wide apart, and see that the upper thighs turn from the outside in across the front.
• Your feet are far enough away from the chair when you can press the upper thighs back, and extend along the sides of the torso, through the armpits and upper arms, all the way to the elbows.
• Straighten your legs, and press the thighs back.
• Note: this pose can also be practiced with the hands to a higher surface if needed.
• Stay for 3-5 breath cycles.
• Inhale and step forwards.
• Be in tadasana.

Uppavista Konasana to a Chair

• Sit on some blankets with the legs extended, and position a chair in front of you.
• Take the legs wide apart. Turn the upper thighs from the outside in across the front, so that the knee caps face the ceiling. Press the thighs down toward the floor.
• Position fingertips by hips and lift the spine and chest.
• Maintaining the lift in the spine and chest, take straight arms overhead.
• Now, extend from the hips and place the hands on the chair seat. Press down with the hands to lift up the spine and chest even more,
• Now, bend your elbows and stack your forearms on the chair. Rest your head on the forearms. Press the thighs toward the floor and lengthen from the hips, along the sides of the torso, through the armpits and along the upper arms to the elbows.
• Stay for 3-5 breath cycles.
• Note: Take whatever height you need for the pose. You can take your forearms to the chair seat, the back of the chair, or some other household item.

Viparita Karani at the wall

• Sit on the floor with your right hip very close to the wall. The knees are bent and feet on the floor.
• Swivel your hips around to the wall and extend straight legs up the wall. If the legs can’t straighten, move your hips away from the wall a little bit at a time until you can straighten them.
• Arms can be by your sides, or hands on the torso, or arms overhead.
• Rest for 5-10 minutes.
• To come down, bend your knees, swivel your hip and exit the same way you entered the pose.

Savasana/corpse pose

• Lie on the floor and rest for some minutes. Let everything go.
• As needed, take blankets under your head so that the chin rests parallel to the floor. If there is any discomfort in the lower back, place something (blanket, bolster) behind the knees.
• Exit the pose slowly.