This pose is like the dessert of yoga. Ultimate relaxation and nourishment awaits you! If you don’t find this pose a taste of pure heaven, then try some of the various modifications listed below. There are also additional modifications demonstrated here. Keep stacking the blankets until you have found the right height for you, it is well worth the effort.
1. Sit on your heels with your big toes together, and your knees about shoulder width apart. If sitting on your heels is not comfortable, then sit on a few blocks as shown on the left. (Click on picture to enlarge.)
2. Stack a pile of 2 or more blankets and slide them toward your body so they are in line with your inner thighs.
3. Bend from your waist to bring your abdomen and chest onto your blanket pile. It should feel as though the blankets are holding you up. If it feels as if there is a strain to reach the blankets, then sit up, add another blanket and return to the forward bend. Continue adding blankets until it feels very comfortable, and the blankets are acting as a support for your chest and abdomen.
4. Turn your head to the side and let yourself settle into the pose comfortably. Let your arms sink into the floor, and your whole body sink into the pose.
5. If you are not comfortable with your head turned to one side, then fold the top blanket over and place a block or extra blanket under your forehead as shown on the left.
6. Hold the pose for at least 3 minutes breathing evenly. Notice especially your exhalations, allowing your body to relax deeply into the pose each time you exhale. As you inhale allow your body to receive nourishment. Continue to let yourself deepen in relaxation as you exhale, and drink in nourishment as you inhale.
Benefits: Strengthens parasympathetic nervous system, increased relaxation, improved mental clarity, improves quality of sleep, reduces stress, aids in reducing anxiety, strengthens the arches of the feet.
