Lay on your back and bend your knees bringing your feet flat to the floor. Lift your hips and slide your bolster sideways underneath you so that you can rest your sacrum (beneath your lower back) onto the bolster.
Your choice here is to keep your knees bent and enjoy the compression in the lower back, or you can start to take your legs long, maybe even straightening them completely to also open through the fronts of the legs & hips.
To exit the pose slowly start to walk your feet back in towards you. Press into your feet to lift your hips and then you can either remove the bolster and come back down to a neutral position (try not to immediately bring your knees towards your chest – let yourself settle first), or you can roll the bolster down to rest under your knees.
Stretches arms (with arms overhead)
Compresses lower back (nourishes kidneys/adrenals)
Contraindications: Lower back issues.
Props: Bolster. You can use a block instead of a bolster if you prefer, but make sure it’s only on the low or medium height and it’s not digging into your lower back.
Variation: I like to do the half version of this pose with one knee drawn into my chest and one leg long at a time (pictured). For this version you may find you need the bolster to be more supportive under your lower back (so closer to your rib cage) but make sure you sacrum is still supported.
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 ❤