Place firm bolster or stack of blankets in front of chair. Sit sideways on bolster. Lower hands onto floor behind bolster. Lean on hands and swing legs onto chair seat.
Lift and adjust hips until buttocks rest in center of bolster. Carefully lower spine toward floor. Shoulders and upper back will rest on mat.
Relax arms at sides, or bend elbows and rest backs of hands and forearms on mat. Rest lower legs on chair seat.
Close eyes and breathe slowly and deeply. Release jaw and facial muscles and allow spinal muscles to relax. To release, bend knees, slide hips off front edge of pillow, roll onto one side, and push up to sitting position.
This pose removes fatigue and reduces back tension.
