Soft Supta Baddha Konasana
Set up
Place blocks toward the sides of your legs for support the backs of your knees. Sit behind the bolster and bring your feet to the mat, pulling them close to the pelvis. Press the soles of your feet together, letting your knees splay wide. Place a blanket on top of your feet, wrapping it around and underneath both ankles. Give the blanket edges a gentle tug, as if you were tucking yourself in. You could also wrap a yoga strap around your midsection and loop it around your feet to keep them in place.
Use your hands and forearms to support yourself as you lie back onto your bolster, blanket, or yoga pad. Adjust the blanket behind your head. Take a moment to lift your hips and lengthen your tailbone toward your heels until your low back feels long. Place an eye pillow over your eyes to deepen your relaxation.
Sink in
Rest your hands on your lower belly. Or, if it’s comfortable, place one hand on your heart and one on your belly. Sink into the softness of the support beneath you. Feel yourself retreating and opening into each moment. Let your breath envelop each new opening, unveiling the spaciousness within. Place both hands on your heart. Let your breath and your attention expand into your heart. Listen to the whisper of your wisdom, the quiet intuition in your heart.
Ease out
Release your feet from the blanket and stretch out through your heels as you float your arms overhead. Stay connected to your breath and to the wisdom of your heart, throughout the day, the season, your life.
