A Practice for Homecoming

Here is my favorite way to spend 15 minutes when I need to restore the connection to myself.


  • 2 chairs
  • 3-4 blankets or 2 blankets and 1 bolster
  • Optional extra mat or blanket

Salamba Sarvangasana (Supported Shoulderstand) with a chair 

  • Sit with your knees over the back of the chair
  • Holding the seat of the chair for stability, slowly lower yourself down until your shoulders are on the blankets and your head is on the floor.
  • Rest your sacrum near the edge of the chair seat.
  • Adjust the height of your blankets so that your shoulders are supported and your sacrum is stable on the chair.
  • Place your arms through the inside of the chair legs and hold the back legs of the chair.
  • Gently roll your shoulders underneath you.
  • As you hold the pose, broaden the collarbones, and soften the chest, throat and neck.
  • Let your breath release in the lower belly.
  • Stay for 5-10 minutes, alternating your legs position between resting on the back of the chair and vertical.
  • To come out,  hold the chair legs, lift your hips and swing your legs overhead onto the second chair:

Ardha Halasana (Half Plough pose) with a chair

  • Thread the feet through the chair back and rest the thighs on the bolster/blankets.
  • Release the arms overhead.
  • Stay for 5 minutes. Relax your shoulders and neck and back.
  • Roll down and relax with your back on the floor.