0

Your Cart is Empty

Top Five Ways to Use the Half Prana Bolster

July 27, 2014

Halfmoon - Top Five Ways to Use the Half Prana Bolster

Good things come in small packages. And we think this is particularly true for the Half Prana Bolster. Toronto yoga teacher David Good talks us through five ways to use it.

1. Supported Back Bend

Place the Prana Half Bolster just below your shoulder blades, allowing your shoulders to touch the floor. You can keep your arms overhead or by your sides. If you find it's too intense for your lower back, use the bent knee variation.

Relax for 3-12 minutes.

 InUse5-halfprana

 2. Side Lying Pose

Lay on your side with the Prana Half Bolster under your rib cage. Support your head with your lower arm or a folded blanket. Your top arm can reach overhead or bend at the elbow and rest on your side. Throughout this lateral bend, breathe and focus on the opening the top side of your rib cage.

Relax for 3-12 minutes on each side.

SIDE LYING POSE

3. Supported Cobra Pose

Place the Prana Half Bolster under the bottom of your rib cage to support a cobra pose. You can straighten your arms, or bend your elbows for an easier modification.

Focus on extending your spine, not compressing the low back, by drawing your heart forward. Hold this pose for 1-3 minutes.

InUse2-halfprana

 4. Core

Place the Prana Half Bolster between your inner thighs and squeeze to fire up your core. If needed interlace your fingers behind your head for support and lift your shoulders off the floor. Scoop your core in and up, drawing your pubic bone toward your sternum bone.

Adjust your arm and leg positions to vary the intensity. Bend your knees to lower the intensity, or keep them straight to increase it. Also, increase the challenge by reaching your arms forward or straight up. Hold for 5 slow breaths, then release. Repeat three times.

CORE

 5. Meditation

Find a comfortable seat on your Prana Half Bolster by sitting crossed-legged, your pelvis higher than your knees. Tilt forward to add a small natural lumbar curve. Draw the belly in and up.

Commit to meditating five minutes every day. As you become more comfortable, increase in five-minute increments.

MEDITATION

Halfmoon_DavidGood_lnspiringYogi7 (1)David Good

David Good teaches Hatha and Restorative Yoga in Toronto, Ontario. David believes in opening your mind and heart to a new way of thinking about the body and its potential. For a full schedule of David's classes visit davidgoodyoga.com. Follow David on Facebook and Twitter.



Also in The Balance Blog

Yoga Flow for Surfing
Yoga Flow for Surfing

May 20, 2019

What better way to warm up before you hit the waves than with a yoga flow? Get in touch with the earth and the ocean before your surf session with this sequence of opening and energizing postures.
Read More
Yoga Sequence for Spring by Nina Konjini
Yoga Sequence for Spring by Nina Konjini

May 14, 2019

Spring is an invitation to shake off any residual heaviness you may be carrying. It’s an awakening from the dull and possibly gloomy winter months to step into fresh new possibilities.
Read More
Conscious Parenting with Taraneh Erfan King
Conscious Parenting with Taraneh Erfan King

May 11, 2019

Motherhood (and parenthood in general) is not something that can be understood by the mind alone. No amount of reading about parenting in books, listening to experts speak or gaining anecdotal information from other parents, truly prepares us for the lived experience of the beautiful — albeit sometimes difficult — relationship with our children.
Read More

Pause, reflect and join our movement.