Supta Virasana (Supported)

1. Kneel on the floor with your knees together and your feet slightly wider than your hips.

2. Place a folded blanket or bolster between your feet.

3. Slowly lower your buttocks towards the blanket or bolster.

4. If you cannot sit comfortably between your feet, stay upright with your hands on the floor for support.

5. If you are comfortable, lean back onto your hands and then onto your forearms.

6. Place a bolster or folded blankets behind your back for support.

7. Slowly lower your back onto the support, ensuring your knees remain close together.

8. Extend your arms alongside your body, palms facing up.

9. Relax your shoulders and neck.

10. Breathe deeply and evenly, allowing your hip flexors and quadriceps to stretch.

1. Kneel on the floor with your knees together and your feet slightly wider than your hips.

2. Place a folded blanket or bolster between your feet.

3. Slowly lower your buttocks towards the blanket or bolster.

4. If you cannot sit comfortably between your feet, stay upright with your hands on the floor for support.

5. If you are comfortable, lean back onto your hands and then onto your forearms.

6. Place a bolster or folded blankets behind your back for support.

7. Slowly lower your back onto the support, ensuring your knees remain close together.

8. Extend your arms alongside your body, palms facing up.

9. Relax your shoulders and neck.

10. Breathe deeply and evenly, allowing your hip flexors and quadriceps to stretch.