Things You'll Need:
- Yoga mat
- Loose, comfortable clothing
- Yoga blocks (two)
- Blanket
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Step 1
Fold a blanket and place it on the yoga mat. Set a yoga block on either side of the mat.
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Step 2
Sit a few inches in front of the folded blanket with your legs fully extended and your arms down at your sides.
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Step 3
Bend your knees and draw the heels of your feet close to your pelvis. As you draw your heels in, press the soles of your feet together and let your knees drop down toward the floor. You may need to use your hands to draw your feet into you.
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Step 4
Slide the preset yoga blocks under your knees, positioning them with the long sides down.
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Step 5
As you press your knees lightly into the blocks, lengthen your spine from your tailbone up to your neck. Hold for a few breaths.
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Step 6
Reposition your hands so they are behind and just out from your hips with your fingers pointing directly forward. You’ll be using your arms as support to lower yourself onto the mat.
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Step 7
Press your palms into the earth as you lower yourself back onto the folded blanket. Your elbows will touch the floor and your lower back will come to rest on the blanket.
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Step 8
Let yourself continue to lean back until your shoulders and head touch the mat.
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Step 9
Open your hips a little farther, letting your knees sink deeper into the yoga blocks.
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Step 10
Adjust your arms so they lie at your sides with the palms of your hands touching the floor. Hold this position for 60 to 120 seconds, or until you feel relaxed.
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Step 11
To come out of the pose, roll yourself to one side, bringing your knees together and your shoulder to the floor. Place both your palms on the ground and lift yourself back into a seated position.
