Start seated with a bolster running long behind you. Bend your knees and bring the soles of your feet together allowing your knees to drop out to the side creating a diamond shape in front of you. Your bolster will be about one fist-width distance away from you as you start to lay back over it allowing your chest to open and your head to be supported on your bolster.
You can also use a block or blanket under your head here if you need extra support.
To exit the pose bring your hands to the outside of your legs and bring your knees back together. Tuck your chin and roll slightly to one side to remove the bolster and then lay on your back. You can also do this pose without the bolster and simply lay on your back.
Opens chest & heart space
Mild backbend (with compression in lower back)
Opens inner legs
Contraindications: Knee or hip issues. Lower back issues.
Props: Bolster and blocks as needed.