• Begin sitting on the floor, legs extended. Bring the soles of the feet together with the knees out to the side, making a diamond shape with the legs.
• Lie back either on the floor or a bolster. Place your hands on your belly or out to the sides.
• Stay for 5 to 10 breaths, or longer if part of a Yin or Restorative practice.
• To come out, roll onto your side and use your hands to help you back up to sitting.
Beginners tips • Use props to support your knees so that they can fall to the sides comfortably without over-stretching the inner thighs.
• In restorative poses like this you may find your mind is more likely to wander. Try to observe the thoughts from a distance as they come into your head, letting them pass through as easily as they entered, without getting attached or involved in any stories. Use your breath as an anchor.
• Increases mobility in the hips.
• Reduces stress and calms the mind.
Watch out for...
• If you have any pain in your knees or groin use lots of props such as cushions under the knees or thighs to elevate them.
• If you find your lower back is arching a lot you may need to place a bolster along the length of your spine.
• If you're pregnant it's not advisable to lie flat on your back for too long. Instead, you can practise this pose with your back supported against a wall or high stack of cushions.
• You can use props to support you in different ways in the pose - read the Beginners Tips and Watch Out For sections for suggestions.
• If you're uncomfortable in the pose and you don't have access to props to help you get comfortable, Savasana is a good alternative option.