Benefits: Allows the spine to open while being gently supported. Can help relieve back pai.

Instructions:

1. Come to lie on your back with the knees bent and the soles of your feet flat on the floor. Have a yoga block handy.

2. You should be able to barely touch the backs of your heels with your fingertips when the arms are lying on the floor.

3. The feet should be parallel and stay that way through the duration of the pose.

4. Press down into the soles of the feet as you lift the hips off the floor.

5. Slide your yoga block under your back directly under the sacrum.

"Let your sacrum rest on the block. Let the arms rest alongside the body.

6. This should be a comfortable resting position. You may wish to stay here several minutes.

7. To come out, press down into your feet and lift the hips again. Remove the block and gently lower your back to the floor.

Beginners:

It is a good idea to start with the block on the lowest level (see photo number 1). If this feels comfortable, you can try turning it to a higher level (as in photo number 1). Since this is a restorative pose, choose the level that gives you the most ease. If you feel any pain, come out.

Advanced:

Try lifting one leg at at time off the floor, keeping the block in place. You may also lift both legs at the same time in a supported version of Shoulderstand