You can stay in these poses for as long as they are comfortable and you are able to relax.
You can also do this pose lying flat on the ground. With the bolster it helps to open up the shoulders and chest
Supported back bridge
Instead of a yoga block you can use a text book or dictionary. You lift the hips and then place the block under your sacrum (which is the flat part of the hips). You should feel balanced if you do not move the block or book until you feel balanced. In this pose you can also have a pillow under the head.
- Start by lying on your stomach
- Place bolster under you arms with both arms extended in front of you allow for a gently back bend
- You can also bend your elbows and place your forearms on the ground to create a greater back bend