Support Sunday Pose by Pose Spotlight — Week 12 Legs Over Bolster

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A variation of Legs-Up-the-Wall without the wall—portable, comforting, deeply grounding

Welcome back to Support Sunday! We’re in Cycle Two: Soft Strength & Release, and this week brings one of the simplest yet most comforting poses: Legs Over Bolster.

If Legs-Up-the-Wall feels too formal or you don’t have a wall handy, this version is your soft, portable alternative. It’s perfect for your living room, bed, or yoga mat—and it offers the same grounding benefits with even more ease.

🧘‍♀️ How to do it:

  1. Lie on your back on a comfortable surface.

  2. Place a bolster (or two stacked pillows) under your knees.

  3. Stretch your legs out so they drape over the bolster, feet falling gently open.

  4. Rest your arms by your sides, palms up, or place your hands over your belly for extra grounding.

  5. Close your eyes and breathe deeply.

🕊️ Duration:

Stay for 5–10 minutes, or longer if you’d like. Focus on letting your thighs, hips, and pelvic floor soften with each exhale.

💞 Note:

“Your legs don’t need to reach for anything here, baby. Let the bolster hold them, let your breath hold you. You’re grounded, safe, and already enough.”

🌸 Why it matters for pelvic floor support:

This pose gently eases pressure from the pelvis, relaxes the hip flexors, and invites circulation into the lower body. It’s a soft release that helps your pelvic floor let go of tension, making it perfect for anyone carrying stress, fatigue, or incontinence-related tightness.

💖 Closing Reflection

Healing doesn’t always come from big movements. Sometimes it comes from propping up your legs and simply breathing.

In Legs Over Bolster, there’s no effort, no expectation. Just comfort, ease, and a reminder: rest itself is medicine.

💬 Did you try this one? Share your moment of comfort, or tag me @AliceInYogaPants with #SupportSunday so we can breathe and soften together.

With grounded softness,
—Alice 🌿

#AliceInYogaPants #ProudlyPadded #SoftlyConfident #SelfAcceptance #SupportSunday #VisibleHealing #PelvicFloorHealing #SoftnessIsStrength

Location: Southern Pines, NC, USA

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