Vinyala

Pose sheet

Supported Mountain Brook

Lie on your back with chest, neck, and knee supports, letting your arms rest.

Open this pose in the 3D body

Steps

Support

Pelvis, head, and arms resting; props beneath chest, neck, and knees.

Enter

  1. Place a folded blanket crosswise beneath your thoracic spine.
  2. Prepare another blanket beneath head and neck, with its edge rolled.
  3. Place a bolster or rolled blanket beneath both knees.
  4. Sit in front of the chest support and slowly recline.
  5. Rest your arms at your sides, palms facing up.

Hold

  1. Let the prop support your chest; rest your shoulders.
  2. Keep your head and neck supported.
  3. Leave your pelvis on the mat and your knees supported.

Exit

  1. Slowly roll onto one side.
  2. Use your hands to help you sit up slowly.
Breathing
Breathe deeply.
Gaze
Eyes closed.
Duration
About five minutes.

Adapt

Adaptations

  • Blanket chest supportPlace a folded blanket beneath your upper rib cage.
  • More support beneath kneesAdd a blanket to increase the support's height.
  • Supported anklesAdd a rolled blanket beneath both ankles.

Variations

  • Cactus arms: elbows bent and upper arms spread outward.
  • Fish with blocks: back and head on separate supports.

Signals of effort

  • Passive thoracic extension over props.
  • Sustained position lying on your back.