Enter
- Lie on your back with your legs extended and slightly apart.
- Rest your arms away from your torso, palms facing up.
- Center your head.
Steps
Support
Back of head, upper back, pelvis, limbs, and heels; contact varies.
Hold
- Let your feet fall outward without pushing them.
- Keep your natural curves; avoid pressing your back flat.
- Let your fingers curl slightly.
- Remain still and aware.
Exit
- Slowly open your eyes.
- Bend your knees; roll onto one side; pause for 2–3 breaths.
- Slowly return to sitting.
- Breathing
- Let your breath follow its natural rhythm without controlling it.
- Gaze
- Eyes closed.
- Duration
- As time allows; 1–2 minutes between poses.
Adapt
Adaptations
- Knee supportPlace a bolster or rolled blanket under your knees.
- Head supportPlace a thin folded blanket under your head.
- Eye coveringGently rest a folded cloth over your closed eyes.
- WarmthCover yourself with a blanket if the room is cold.
Variations
- Heels together, toes apart; breathe deeply, then softly; 15–20 minutes.
- Legs on a chair: calves supported, hips and knees bent.
- Right-side lying: head supported, bolster between knees and ankles.