Supported Hero

How to

1. Begin by kneeling on the floor with your knees together and feet slightly wider than your hips.
2. Place a bolster or folded blanket between your feet, ensuring it supports your sit bones comfortably.
3. Gently sit back onto the bolster, allowing your thighs to rest parallel to each other and your shins to the floor.
4. Align your spine by sitting tall and tucking your chin slightly to lengthen the back of your neck.
5. Rest your hands on your thighs, palms facing down for grounding or up for receiving.
6. Close your eyes or soften your gaze forward, focusing on your breath as it naturally flows in and out.
7. Remain in the pose for 3-5 minutes, breathing deeply and staying mindful of any sensations in your body.
8. To exit, lean forward, lift your hips off the bolster, and come back to kneeling before transitioning to a comfortable seated position.

Benefits

• Releases tension in the quadriceps and ankles, promoting flexibility.
• Encourages proper alignment of the spine and pelvis, enhancing posture.
• Provides a calming effect on the nervous system, reducing stress and anxiety.
• Improves circulation in the lower legs and feet, supporting joint health.
• Cultivates a sense of grounding and stability, promoting mindfulness.

What next

• Watch practice videos
• Practice — Move
• Find a teacher