This restorative posture uses a bolster to support the chest, abdomen and pelvis—allowing the entire body to relax deeply. The support reduces strain on the spinal muscles, encourages diaphragmatic breathing, and gently releases tension on the lower back, hips, groin and shoulders. The variation with one knee bent and turned outwards provides a gentle opening of the hip joint and adductor muscles. The pose calms the nervous system, relieves physical and mental fatigue and prepares the practitioner for meditation by fostering a sense of calm.
METHOD
* Place a bolster on the yoga mat.
* Sit comfortably behind the bolster.
* Lean forward and rest your chest, abdomen and pelvis on the bolster.
* Extend both legs backwards, and allow the feet to relax naturally.
* Rest the forearms or palms on the floor.
* Turn the head to one side and breathe slowly and naturally.
* Remain in the position for around two minutes.
* For the variation, bend one knee and bring it out to the side while keeping the opposite leg extended.
* Relax the groin, hips, shoulders and face completely.
* Hold the position for around two minutes, then repeat on the opposite side.
* Return both legs to the centre and slowly come back to a seated position.
* Sit quietly and observe the feeling of deep relaxation.
