Many of us sit at work for much of the day with the spine rounded and the arms forward of the torso. As a result, tension accumulates in the muscles of the upper back and shoulders. In response, most of us have the urge to stretch our arms upward and bend backward. That is just what this pose helps us to do, but in a supported way.

Props:

bolster

long-roll blanket

Optional Props:

eyebag

block

double-fold blanket

extra blanket for warmth

clock or timer

The length of your torso will affect your comfort in this pose. Some short people have long torsos; some tall people have short ones. If you are long from shoulders to hips, place a double-fold blanket on the bolster to increase the height. This modification will allow you to rest lightly on your shoulders without crunching your neck against the floor. If you are short from the shoulders to hips, you may be more comfortable with less height. If you use props that are too high for you, your head will hang without support.

 Be careful not to put too much weight on your cervical spine (neck). Place the long-roll blanket under your shoulders. If too high, unroll it until you are comfortable. This support helps to maintain the natural curve of the neck and allows your throat to open and relax. Keep your knees bent throughout the pose to protect your back and relax the abdomen. If you find it more comfortable, let the knees rest against each other. Rest your arms on the floor, either above your head or out to the side, whichever is more pleasant. Breathe naturally.

 Stay in the pose for thirty seconds to determine how you feel. If you experience any discomfort in your lower back, slightly move off the bolster in the direction of your head. If this falls to relieve it, slightly move off the bolster toward your feet or place your feet on a folded blanket. Make sure that your chest is open and your ribs lift away from the abdominal organs.

 If none of these adjustments make the pose feel good, roll carefully to one side and sit up. The following adjustment usually does the trick: Reduce the degree of the arch. Place the short side of a block against the front of the long side of the bolster. Sit on the block and use the support of your hands on the floor to lie back. Continue to use the roll under your shoulders to enhance your comfort and to protect your neck. Your tailbone and part of your buttocks should be supported by the block. There should be some arch in your back, especially at the level of your shoulder blades. Close your eyes. Place the eyebag over them.

 Being There. Breathe slowly and evenly. Feel held by the props. Your arms are wide open and free. With each inhalation, your front body opens; with each exhalation, your belly and organs soften and your mind quiets. As you gradually relax, allow your back to sink into the props. Imagine you are lying in a beautiful and safe space. Open to this place and receive the beauty and wholeness of this moment.

 Coming Back. Practice Simple Supported Backbend for one minute, gradually increasing your time in the pose. To come out, remove the eyebag. Push with your feet and slide toward your head. Rest for a few breaths with your lower back flat on the floor and your legs supported by the bolster. Then roll to the side and sit up slowly.

 Benefits. Simple Supported Backbend is an antidote to our habitual posture of rounding forward. The front of the body is energized and the abdominal organs are stimulated. This backbend will leave you feeling refreshed.

 Cautions 

Do not practice this pose: 

• if you experience pain in your lower back in the pose. Do allow for the sensation of stretch which might feel unusual, especially if you have been protecting your lower back;
• if you have spondylolisthesis, spondylolysis, or diagnosed disc disease
• if you are more than three months pregnant

during menstruation.

(From Relax and Renew: Restful Yoga for Stressful Times, copyright © 1995 by Judith Lasater, Ph.D., P.T. Reprinted with permission from Rodmell Press, Berkeley, Calif., www.rodmellpress.com)