Supported Matsyasana for Pregnancy
You can grab two yoga blocks, pillows or a bolster. From a comfortable seated position, place one yoga block several inches behind you on the lowest height, so it can support your mid-back. Place the other yoga block a few inches beyond that one on the middle or highest height to support your upper neck and head. If you would prefer grab yourself a couple of pillows or bolster and place just under the shoulder blades, or if you are further along, lie on the bolster long ways, so that that the bolster is the length of your spine with around 1 hand width from the lower back as you lie down. Fold legs into a butterfly position (badhakonasana), so that the feet are touching and knees fall comfortably out to the side. Slowly lower yourself back, allowing mid-back (between shoulder blades) and upper neck/head to rest on blocks. (Play around with the position and height of the blocks to find what feels best.) Once comfortable, allow your arms to rest naturally at your side.
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