Seated and Supine Sequence with a Bolster

Duration: 25 minutes

Emphasis:  Stretch your body in this slow sequence of poses where we will use a bolster for support. You'll practice Hero Pose (Virasana) with a shoulder opener and a twist, a variation of Half Lord of the Fishes Pose (Ardha Matsyendrasana), Garland Pose (Malasana) seated on the bolster, a gentle reclining hip opener and the Stomach Twist (Jathara Parivartanasana) before resting in Savasana.

Props needed: If you don't have a bolster you'll need a yoga mat, blanket and pillow to make one and then either a second mat or another blanket if you are practising on a hard floor. If you have knee issues you might want a second pillow to make the bolster bigger or have a block to make the bolster higher so you have more space in your knees.

Mat direction: Short edge of the mat facing the screen.