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Using the bolster

roselieb
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Using the bolster
Please post the proper use of the bolster again.  I am unable to open the previous post.
Thanks so much.
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Pls read this post: https://egwellness.com/forumopic=44.0
roselieb
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08/11/2010 - 3:09pm
Thank you for your quick reply.  I forgot to ask if you recommend doing these exercises if I have a herniated disc.  Thanks so much,  Roselie
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Be very conservative about how much you let your pelvis drop over the edge of the bolster. Focus on stretching the spine against the bolster (raise your shirt and add a yoga sticky mat to the bolster to get more friction between you and the bolster) and let your bottom hang over the edge just a tad. Stay there for only 3-5 minutes. After a few days of doing this successfully, you can experiment with letting your pelvis hand over the edge of the bolster a little more. What you don't want is to sway your upper lumbar spine. you may even want to hold on to the lower border of your rib cage with your hands to prevent a sway from happening.
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