by Shakti Bell

Bhujangasana is a wonderful pose for strengthening the upper back and opening the chest. To help a student feel the benefits of this pose I sometimes will suggest adding support under the upper chest. This allows students who have difficulty or cannot raise the chest to experience the engagement of the muscles of the upper back.   

Here Mary is using a blanket, but for some students who may barely be able to lift their heads, a bolster allows them to experience what it feels like to lift up and even with this support, use the muscles of the upper back.

Here the class uses a bolster to assist the lifting of the chest.  I’ve since made the observation that if I rotate the bolster ninety degrees then the palms can be aligned with the shoulders.

The bolster puts a smile on Jeff’s face! It can help to remind your students to practice with contentment.

Next post: Inversions!!


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