Supta Virasana

• 1). Come to a kneeling position, bringing your buttocks to the floor in between your heels. Place the bolster behind you on the floor in a vertical position with one end touching your tailbone. Place a folded towel on the other end of the bolster.
  
  
• 2). Place your hands on the floor near your feet. Bend your elbows and lower your upper body until you are supported by your forearms.
  
  
• 3). Lower your entire back onto the bolster and rest your head on the towel. Press your shoulder blades down onto the bolster and lift your chest.
  
  
• 4). Relax your arms in a natural position with your palms facing up. Close your eyes and relax your entire body. Stay in the pose for one minute.
  
  
• 5). Exit the pose by pressing your hands into your feet and slowly lift your upper body up keeping your chest lifted and neck relaxed. Straighten both legs out in front out you and stay seated for one minute.