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Shoulders and head are to the floor. It belongs to a restorative sequence of positions and aims to release the diaphragm and help with exhalation and soothe the nerves. 1 x boost 3-4 x blankets 1 x yoga mat Place your strengthen 3-4 fingers-width away from the wall, with the fingers together (no dispersing of the fingers).

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If you are taller you will require a little more height and you can change using more half-fold blankets. Take an additional blanket and place it in a position that will let you grab it and put it under the neck and head when you have actually gone into the position.

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You can change the height according to your body length. It is very important that your back and neck are conveniently supported. 2 x boosts 3 x blankets (consisting of one for the neck not visualized) 1 x yoga mat Location your mat versus the wall and put your first boost parallel to the wall across your mat, about one leg-length away from the wall.

Place your second boost perpendicular to the wall, straddling the very first bolster like a see-saw. Place another half-fold blanket on top of bolster 2. If you are really high you may need an extra blanket to give more height. You can position this on top of strengthen 1 or reinforce 2.

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A simpler variation of cross-bolsters This configuration offers a lower-support and easier set-up for cross bolsters. The back of your neck will rest versus the brief edge of the leading bolster, thereby getting rid of the need for extra blankets. Position your mat versus the wall and put your first strengthen parallel to the wall across your mat, about one leg-length away from the wall.

Setu Bandha with T-shape bolsters This established is utilized for a less elevated and comfortable, supported Setu Bandha. The lower reinforce height and the support for the feet from the second strengthen against the wall enable the feet to spread out broader apart whilst still keeping support. This is especially beneficial throughout the menstrual cycle.

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Location the 2nd reinforce in the centre of your mat, perpendicular to the wall versus the first strengthen which forms the T-shape. Place your blanket as needed to support the neck and head at the other end of your mat, within reach so that you may adjust it as soon as you remain in the position.