Backbends With A Bolster - November 2023

Duration: 35 minutes

Emphasis: Practice your backbends with the support of a bolster. After making a small-sized bolster with a blanket and a pillow you'll warm-up the spine with some seated poses and then some kneeling Cat/Cow Pose (Marjaryasana and Bitilasana). You'll then do prone backbends such as Cobra Pose (Bhuganasana) and Locust Pose (Salabhasana) before supine ones such as Supported Fish Pose (Salamba Matsyasana) and Supported Bridge Pose variation (Salamba Setu Bhanda).

Props needed: A blanket, a pillow and 2 blocks - if you want a deeper backbend you can use 2 pillows (or a standard sized yoga bolster if you have one).

Mat direction: Long edge facing the screen.