This supported back bend is a lazy pose. So if you’re saying I’m to tired to do Yoga, this is the perfect pose.
Use either a rolled blanket or towel. I’ll reference a towel through the rest of the post. Start by rolling the towel into a small roll approximately four inches or smaller to start. If it’s too much make the adjustment for a smaller roll by unfolding the towel further before rolling. Place rolled towel on the floor, lie down with the towel under the heart and arms in a T just above the towel. You can bend the knees for comfort and release pressure in the lower back allowing the lower back to rest on floor. Also for comfort you can place a folded towel or blanket under the head.
Just close your eyes, relax, and enjoy this feeling.
This back bend opens the chest allowing more air to come in naturally and reverses the three Cs of the day (car, computer, and couch) that round the back forward.
The teacher that taught this pose says when her alarm clock goes off in the morning she hits the snooze and assumes the Supported Back Bend until the alarm goes off again. So she has begun her day with increased breath into the body and the back bend to help hold a neutral spine going into the day. The increased breath brings in more breath throughout the day without even thinking about it.