Tag: bolster
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Paschimottanasana—Seated Forward Bend with a chair
Use extra bolsters with a chair to keep the back from rounding in paschimottanasana. Students can sit on at least 2-3 blankets or a bolster. This pose is the most difficult of the seated folds because the legs are together so the pelvis has more difficulty in moving and also there is no room for…
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Baddha Konasana–Bound Angle pose
Baddha konasana is very accessible for larger bodies, plenty of room for the belly. Sit on height, 2-3 blankets or a bolster. Stair step the bolsters to allow space for the body in the restorative version of this seated pose.
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Restorative Upavista Konasana—Wide Angle Seated Forward Fold with a chair
Sit on plenty of height, 2-3 blankets or a bolster. Folding forward is easier with the legs apart, the pelvis has more room to move and there is room for the belly. Use a chair and a bolster to protect the spine in this pose. Note how the bolster is slid up to allow room…
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Urdhva Dhanurasana (Wheel pose) Full backbend with a chair
Urdhva Dhanurasana is a very challenging pose. I start students with a backless chair and legs up the wall on a block. Bolsters support the upper body and head to make the backbend more accessible. More experienced, injury free students can bring their hands and feet to the floor and push up to full wheel. …
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Supported Sukhasana (easy seated pose) aka criss-cross-applesauce
To sit in these poses, students need plenty of height, and the height needs to be wide enough to provide stability. Bolsters may compress under the student’s weight, so I use blocks. Blocks need to be side by side wide enough to support the student, and stacked high enough so that the knees are lower…
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Dandasana (Staff Pose), a seated pose with support
Sitting without collapsing the lumbar arch can be difficult for many students. Use height to help maintain the natural arches of the spine. I like folded blankets where the hands can fit on the blanket too. If you use bolsters or blocks for support, provide a similar height for the hands. Sit straight with spine…