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Shoulders and head are to the flooring. It is part of a restorative sequence of positions and aims to release the diaphragm and assist in exhalation and soothe the nerves. 1 x strengthen 3-4 x blankets 1 x yoga mat Place your reinforce 3-4 fingers-width far from the wall, with the fingers together (no spreading of the fingers).

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If you are taller you will need a bit more height and you can adjust using more half-fold blankets. Take an additional blanket and location it in a position that will let you reach for it and put it under the neck and head when you have entered the position.

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You can change the height according to your body length. It is essential that your back and neck are comfortably supported. 2 x strengthens 3 x blankets (consisting of one for the neck not visualized) 1 x yoga mat Location your mat versus the wall and put your very first strengthen parallel to the wall throughout your mat, about one leg-length far from the wall.

Position your 2nd strengthen perpendicular to the wall, straddling the very first reinforce like a see-saw. Place another half-fold blanket on top of boost 2. If you are very high you might need an extra blanket to offer more height. You can position this on top of strengthen 1 or bolster 2.

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A simpler variation of cross-bolsters This setup uses a lower-support and easier set-up for cross boosts. The back of your neck will rest versus the short edge of the leading bolster, thereby eliminating the need for additional blankets. Place your mat against the wall and put your first strengthen parallel to the wall across your mat, about one leg-length away from the wall.

Setu Bandha with T-shape reinforces This set up is used for a less elevated and comfy, supported Setu Bandha.  A Reliable Source  reinforce height and the assistance for the feet from the 2nd strengthen against the wall enable the feet to spread larger apart whilst still keeping support. This is especially helpful throughout the menstruation.

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Location the 2nd strengthen in the centre of your mat, perpendicular to the wall against the first strengthen which forms the T-shape. Position your blanket as required to support the neck and head at the other end of your mat, within reach so that you might adjust it as soon as you remain in the posture.