(You will need either three blocks and two blankets or similar support)

  • Place two blocks, short end to end, to form a wall across one end of your mat.
  • Neatly pleat a blanket and lay it along the top of the blocks, then roll another blanket, place the rolled one on top of the pleated one.
  • Place a neatly folded blanket or foam block at the other end of your mat.
  • Lay down, with the back of the knees supported by the high lift. Make sure that your legs have space between them.
  • Rest your head onto the block or blanket at the other end of the mat. Ensuring that the base of the skull is supported and that the lift is not underneath the shoulders.
  • Place your arms by your sides but not close into your body.
  • Rotate your arms outwards tucking your shoulder blades under towards your pelvis.
  • The palms should then face up with the thumbs turned away from the body.
  • Close your eyes
  • Allow the body to settle like sediment in a lake
  • As the body releases stay open to the sensations so that your brain is caught in the flow of relaxation
  • Practice staying open, receptive and acceptance.


  • Where stiff in the shoulders take arms further from the body
  • Where restlessness causes the eyes to reopen use eye pillow or crepe bandage wrapped around the forehead and eyes.

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One day you finally knew
What you had to do, and began,
Though the voices around you
kept shouting
their bad advice -

though the whole house
began to tremble
and you felt the old tug
at your ankles.
‘Mend my life!’
each voice cried.
But you didn’t stop.
You knew what you had to do,
though the wind pried
with its stiff fingers
at the very foundations,
though their melancholy
was terrible.
It was already late
enough, and a wild night,

— Mary Oliver