Yoga made easy: Release your hip and back tension

This gentle, supported posture offers a simple way to experience deep relaxation while introducing a mild inversion of the trunk. The bolster supports the knees and shins, allowing the hips to fold deeply and the trunk to tilt forward and down, bringing the head below the heart without the effort of a full inversion.

Practised regularly, the pose may help release tension in the hips and back, promote relaxation and prepare the body for deeper inversions. Those with a neck injury, high blood pressure or vertigo should practise under the guidance of a trained teacher.

METHOD

◆ Sit on your heels behind the bolster, facing the wall, with your spine erect and hands resting on your thighs. Take a few slow breaths.

◆ Rise on to your knees and move forward until your knees and shins rest on the bolster.

◆ Place your palms on the mat, shoulder-width apart and directly beneath your shoulders.

◆ Fold forward from the hips, bend your elbows and slowly lower your head until the crown rests against the pillow and your forehead settles on the folded blanket.

◆ Keep your hips raised and your trunk angled down towards your head. Maintain gentle contact between the crown of your head and the pillow, and between your forehead and the blanket.

◆ Once you feel steady, lower your forearms to the mat on either side of your head, with your elbows bent and relaxed.

◆ Draw shoulders away from your ears and soften your facial muscles, maintaining gentle contact with the supports.

◆ With each exhalation, allow your hips and back to relax, letting your body settle comfortably into the supports without putting pressure on your neck.

◆ Remain in the posture for two to five minutes, or for as long as you feel comfortable.

◆ To come out of the pose, press your palms into the mat, lift your head slowly and return to the tabletop position.