4. Legs Up The Wall Pose
For variation in the middle of the room, place a bolster under your sacrum and extend legs up. If you are doing this pose next to the wall, place bolster parallel to the wall leaving a little bit space between bolster and wall. Try to bring your hips as close to the wall as possible as you lay down on your back. Extend the legs and relax arms by your side.
5. Seated Forward Fold
For a restorative version of a seated forward fold, place a bolster on your legs and relax your upper body over the bolster. Experiment with the height by placing pillows or blankets under the bolster to find the most comfortable position.It can also feel good to place a rolled blanket under your knees in this pose.
6. Wide-Legged Forward Bend
Wide-legged forward bend provides a nice stretch for the lower back, inner and backside of the legs. To relax deeper into the pose, place a bolster on the floor in front of you and lay your torso down on the bolster. If you need to bring bolster higher, use blocks, pillows, or blankets.
7. Hero Pose/ Reclined Hero Pose
Hero pose is uncomfortable for many people, so sitting on the bolster can make it easier, especially if you are staying in this pose for a longer time during meditation or pranayama.
For reclined variation of hero pose, you can use a bolster under your back for support. And just like in other poses, you can regulate the height by placing blocks, pillows, or blankets under the bolster.
I am tired of flimsy friends and submissive companions I die to walk with the brave.