BENEFITS AND USAGE OF YOGA BOLSTERS

Using Yoga Bolsters 1 Downward Dog 5 and 3 Child's Pose with benfits Sit on the floor with your shins folded underneath you, toes untucked and your knees open wide. Place the bolster on the floor between your thighs as close to your groins as possible and fold forward, resting your torso and head on the bolster and your arms wherever they are comfortable. Turn your head to one side. After a minute or two, turn your head to the other side and stay an equal amount of time. Reclined Heart Opener 2 Come on to hands and knees with the bolster running vertically underneath you. Press up in to Downward Dog and rest your forehead on the bolster. Stay one to two 4 Sit cross-legged on the floor with the bolster placed directly behind your hips. Have a folded blanket handy to use as a pillow. Recline until your back and head are resting on the bolster, and place the blanket under your head. Rest the backs of your hands on the floor alongside your torso. Stay up to five minutes, breathing deeply and feeling the weight of your spine sinking in to the bolster. Upward Dog minutes. Benefits: Great for relieving low back tension and opening the hips. Quiets the mind, and makes you feel babied and cared for. Benefits: Resting the head rests the mind, making it a great remedy for over-thinking, over-stimulation, and insomnia. Twist Sit on the floor with your shins folded underneath you, then shift your hips to the left and rest them on the floor (so you are in a 50s pinup girl pose with your legs curled around your right side). Place the bolster on the ground by your left hip, perpendicular to your thighs and bring your hands to the floor on either side of the bolster. Use the leverage of your hangs to twist your torso to the left as far as you can, then lean forward until your stomach, ribcage, and head are resting on the bolster. Place your right cheek on the bolster and rest your arms wherever they are comfortable. Stay here and breathe for 2-3 minutes, then repeat to the other side. Benefits: Opens the chest, which creates more room for the lungs and deepens the breathing. Come on to hands and knees with the bolster running horizontally beneath you. Extend your legs behind you and lower your hips to rest on the bolster. Bring the tops of your feet to the floor, hip distance apart and press into your palms to lift the spine. Reach your chest forward and feel your shoulder blades moving down on to your back. Look straight ahead. Stay up to one minute. Benefits: Opens the chest and nourishes the adrenal glands, which tend to get overworked during periods of high stress. Benefits: Massages your abdominal organs, stimulating digestion and detoxification. Wrings tension out of the muscles along your spine.