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1 From a seated position, place the bolster along the middle of your mat.
You may choose to put the bolster on a gentle incline using blocks.
2 Bring the right hip next to the bolster, knees bent.
3 Stretch your right arm along the bolster and then lower your arm
to the floor next to your bolster. Place your left hand on the floor along
the other side of the bolster and turn your belly toward the bolster.
4 Lower yourself onto the bolster. Turn your head either toward your
knees, or for a deeper twist, away from them. Let the bolster support you:
Relax your arms and try not to hold yourself up. If you need to, place blan-
kets under your forearms for support, and a blanket or block between your
knees to take any strain off the back.
Hold this position for at least 3 minutes.
5 Come out by pressing yourself away from the bolster and sitting up.
Repeat on the other side.
This twist helps to relieve stress and tension in the muscles along the
sides and midsection of the torso, and it’s great for helping you digest
big holiday meals. Holding a twist for a long time in a relaxed state helps
move things along, including blood flow to the stomach.
4 SUPPORTED BELLY-DOWN TWIST
(Supported Reclining Bound Angle Pose)
1 Set up another reclining bolster, but make it at a steeper incline than the one you
used for Supported Child’s Pose.
2 Sit on the floor and bring your lower back to the low edge of the bolster. Take another
bolster and place it horizontally under your knees.
3 Place your hands on the bolster behind you, puff up your chest, and then lie back
on the bolster.
4 Bring the soles of your feet together and let your knees drop out to the sides.
5 With your arms straight out in front of you, drape a blanket folded in half over and
envelop them so that they and your torso are swaddled.
Stay in this pose for 10 or more minutes.
6 To come out, free your arms first, then use your hands on the outer knees to bring
your legs together. Roll to your right side and come up to sitting.
This pose should create a sense of calm as it opens up the back, pelvic area, and the
hips and stretches your inner thighs.3 SALAMBA SUPTA BADDHA KONASANA