Heart Opening
Audio File
Instructions
Bring the bolster behind you so that the back of the hips line up with the bottom edge of the bolster and rest the spine down along the bolster vertically.
Put the soles of the feet together and open the knees out to the sides of the mat.
Place an eye pillow over the eyes.
Let your hands rest either on your belly or out to the sides.
Cover yourself with a blanket.
Stay here for 5 to 20 minutes.
To come out, gently roll to one side off the bolster and press into your hands to come up.
Modifications
Place additional blankets or blocks under the outer thighs and knees if your knees or inner thighs are uncomfortable.
Support the head with a folded blanket on top of the bolster and under the neck.
Contraindications
N/A
Type of pose
Floor
Parts of Body Benefited
Chest
Shoulders
Back
Other poses that cultivate: