This gentle, supported backbend offers a simple way to experience spinal extension without excessive muscular effort. The bolsters hold the back and pelvis, allowing the thoracic and lumbar spine to extend gradually while gently lengthening the chest, abdominal wall and hip flexors.
The spinal extensor muscles work softly to maintain the posture, while relaxed shoulders and an open chest encourage deeper, freer breathing. Practised regularly, this restorative posture can help improve spinal mobility, chest opening, postural awareness and relaxation.
METHOD
* Place a round bolster horizontally on the mat and position a long bolster lengthwise over it to create gently elevated support.
* Sit at one end of the long bolster with your knees bent and feet firmly grounded on the floor.
* Slowly lower yourself backwards, allowing your spine to settle comfortably along the length of the bolster. Place a folded blanket under the head, if support is needed.
* Keep your hands beside your body for balance and stability.
* Gradually release your arms alongside your body, with the palms facing upwards.
* Keep your knees bent and feet grounded for a few breaths, allowing the chest and abdomen to open naturally.
* When comfortable, slowly straighten the legs forward, maintaining a relaxed spine and neck.
* Breathe slowly and deeply. Allow each inhalation to expand the chest and each exhalation to release unnecessary muscular tension.
* Remain in the posture for two to three minutes, as per your comfort level.
* Bend the knees and place the feet on the floor. Gently turn to one side before returning to a seated position.
