Supported Reclining Pose

10.05.2017 |

Episode #5 of the course Restorative yoga for restful sleep by Elaine Oyang


The Supported Reclining Pose is a great pose for those who spend their working hours at a desk, in front of a computer, or doing any work that requires the upper body to bend forward.

What you need:

● One yoga block (or a couple of books)
● One bolster
● Two blankets, with one rolled up
● Eye bag (optional)

How to:

Place the block on its side, then place one end of your bolster on the block. (If using books, stack your books on top of each other, then place one end of your bolster on the books). Place your first blanket (the one that is not rolled up) at the bottom end of your bolster. Sit with your hips against the lower end of your bolster and lie back so that your back and head are supported by the bolster. Slide the rolled blanket under your knees to prop them up and cover your eyes with your eye bag, if using. Relax your arms by your side with your palms turned up. If you start to experience any discomfort in your lower back, bend your knees and rest your feet on the floor instead. Stay here for three to five minutes or longer.

Why this works:

The bolster supports your entire back and creates a gentle stretch across your chest and the front of your shoulders to “reverse” the forward hunching habits. The firm yet soft support of the bolster along your back promotes your deep spinal muscles to relax. When your spine and entire back are supported, elongated, and flat, your nervous system retreats into a quiet space. Besides, who does not like to lie down in a position similar to that of a reclining sofa?


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