I consider this pose the ultimate restorative pose. When set up well, your entire body is supported with props for ultimate muscle release. Keeping your chest elevated will make pranayama, breathing exercises, much easier. Of course, it's an absolute bonus if you can share your practice with another living being, especially one small enough to act as a sandbag on your belly.
So...what's the best set-up?
Well, like so many restorative poses, it all really depends on your preferences. Some people love a big arch for their low back, while others prefer something subtler.
Once you have your bolster set up, make sure your arms and legs are supported and comfortable. You can use blankets or blocks, or even folded pillows.
Of course you can place an eyebag on your eyes, but for added ease and comfort, place one in each palm.
Practice the pose for as long as you are comfortable. If you are extremely fatigued or overwhelmed, set a timer and allow yourself to sink deeply, maybe even to the point of falling asleep. Some days you will be able to practice a calm, slow, meditative breath, and other days you can practice letting go of focusing on anything at all.
Setting this pose up takes a little time and effort, but it is well worth it. This is a lovely way to begin or end your practice.
Props involved: in the picture, there are several! A bolster is well placed to support the hips and lower back (while allowing the tailbone to drop down behind the bolster). If the bolster is too high, place a folded blanket underneath under back length-wise, making sure to support your head. Use an eyebag to block out the light and ease tension in your face with the light pressure of the flax. Arm rests are optional, and are fabulous options if your neck or upper chest feels tight.