You will need your yoga bolster or three folded blankets.
If you have a history of low back injury, hip or sacral injury/pain, or if you have trouble getting up and down from the floor please do not perform this stretch. As with beginning any exercise program, it is recommended to consult with your physician, physical or occupational therapist to determine which exercises are best for you.
Tip: You will know you are placed too high on the bolster by the way your neck feels. It should feel long and not difficult to breath. Take a look at the photos below: The top photo marked YES, has the chin pointing to the ceiling, shoulders to the floor, back of neck long, and a space between the mid-back and floor. The bolster is correctly placed under the sacrum. The bottom photo marked NO, has the chin pressed back, the shoulders barely touching the floor, and a space between the shoulders and the floor. The bolster is too far under the low back. If you are unsure, ask someone to compare your starting position to the photos below.
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