This Short Course leads from active back arches and inversions, to deeply restorative and rejuvenative positions that are fully supported by two bolsters placed perpendicular to each other. We call them ‘cross bolsters’.

Prop-supported position are a boon to people with limitations, and preferable in certain conditions even for otherwise physically able people. But to fully appreciate these supported positions, it is important to understand the classical asanas from where they have been derived.

These sessions are some of our favorites, and we recommend them for Intermediate level practitioners who have familiarity with all the basic back arches and inversions, and are ready to bridge the gap between ‘independently’ done positions and ‘supported’ positions: infusing alertness in the supported positions, and infusing quietness in the independent positions.

As with all sessions that use props, these sessions are not suitable for absolute beginners, as first strength, flexibility and stamina needs to be built in un-supported positions, before venturing towards supported positions.  Even for those with physical limitations or for the aged, ‘props’ are introduced gradually, starting with simpler ones likes blocks and belts, or a chair.

Part1: Purvottanasana and Viparita dandasana

Part2: Viparita dandasana and Setubandha sarvangasana

Part3: Setubandha sarvangasana and Viparita karani

Part4: Viparita karani, Halasana, Upavistakonasana

Part5: A follow-along session with minimal instructions

Tagwords: back arches, backward extensions, props, bolster, restful, back, shoulders, wrist, supported back arches, purvottanasana, Viparita dandasana, Setubandha sarvangasana, Halasana, Upavista konasana