Sit straight with legs crossed in Swastikasana with a bolster behind, at least six inches away from your body. Rest your palms on the knees. Breathe normally and close your mind to external stimulus.
Lie back, so that the bolster gives you support, right from the centre of your spine to the back of your head. Your hands should be on either side, with palms facing upwards. Check that your back ribs are resting on the bolster. The legs should remain crossed. Your chin should be lowered towards your chest.
Close your eyes. Your chest should be elevated, due to the bolster. Calm your mind. Breathe normally and relax. If you need support, fold a yoga mat under your legs and a soft blanket under your hips. You can switch your crossed legs too.
Adhomukha Swastikasana: A variation of the asana using a forward bend
Bring the bolster to the front, placing it at a distance from your body. Sit with your legs crossed in Swastikasana. Extend both arms upwards and extend your torso to its full length. Breathe normally.
Hold the upper body in position and bend towards the bolster. Your forehead and arms should be on the bolster, with the palms extending from it, towards the floor. Relax completely.
Release the pose and place the bolster to your left. Sit in Swastikasana, extend arms and upper body to its full length and bring it down towards your left, so your forehead and elbows rest on the bolster.
This asana helps release stress of body and mind. It helps one look inwards and find focus. It helps calm the body and mind. It benefits the organs in the abdominal cavity. It helps one to be alert and active.