Supported Cobbler

How to

1. Begin by sitting on the floor with your legs extended straight in front of you.
2. Bend your knees and bring the soles of your feet together, letting your knees fall open to the sides, forming a diamond shape with your legs.
3. Place a bolster or folded blanket along your spine, starting from your lower back up to your head, for support as you lie back.
4. Gently recline your torso onto the bolster, adjusting your position so your head and spine are fully supported.
5. Rest your arms comfortably at your sides, palms facing up, ensuring your shoulders are relaxed and away from your ears.
6. Close your eyes and bring awareness to your breath, taking deep, gentle inhales and exhales through your nose.
7. Maintain the pose for 5-10 minutes, focusing on releasing tension with each exhalation.
8. To exit the pose, slowly bring your knees together with the support of your hands, roll to one side, and use your arms to press yourself up to a seated position.

Benefits

• Opens the hips and improves flexibility in the inner thighs and groin.
• Provides gentle stretching and relaxation for the lower back.
• Promotes relaxation and reduces stress by activating the parasympathetic nervous system.
• Encourages a deep, conscious breathing pattern that can enhance lung capacity and function.
• Calms the mind and can help alleviate symptoms of anxiety and fatigue.