Place your bolster sideways next to you and move your right hip up against it. From here you’ll start to lay over your bolster so it’s supporting your right side. Your left arm can come over your head and you can either rest your head on your arm, a block or on the floor if that’s comfortable. Your legs can either be bent, straight or staggered.
Go where it feels good.
To exit the pose, use your top hand under your shoulders to press yourself off the bolster and either lay on your belly with the bolster pressing into your belly, lay on your back (either with or without the bolster) and then repeat on the second side.
Stretch side body (obliques & intercostals)
Compress opposite side body
Lateral (side) bend of the spine
Contraindications: Neck pain. Lower back issues. Shoulder issues.
Props: Bolster and a block if necessary.
Important: In your Yin Yoga practice it is extremely important to listen to your own body. Within some of these poses you may experience discomfort, but we are NOT looking for pain. If you have an injury, be sure not to push yourself. If you feel any pain or pinching, back off out of the pose or try something else.
Make sure you move in and out of these poses slowly and mindfully. Give your body time to understand the changes that are occurring and make sure you rest between poses so that your body can reset.
While each pose does list suggestions for props and the known contraindications, your body is unique. It is your responsibility to keep yourself safe in your yoga practice ❤