Posture 4
For this pose you can try it like I am demonstrating in the photo. If this is too edgy (this is an intense posture and it took me many attempts to be able to hold this) you can place a bolster, pillow or blanket under your bum or / and knees. Once you find your edge close your eyes and hold the pose. Finding your edge means being in a place of some discomfort but never pain. Once you find your edge remain as still as you can - still in body and mind. Try to stay for 1 minute. If this is easy stay a little longer. This is also your edge to explore. Once you reach 1 minute or are at your time edge you can ease yourself out. Remove any props and move into Shavasana.