Your last assignment was to spend the day observing yourself as you walk, sit, eat, breathe, etc. What did you learn about yourself? Notice anything you'd like to change? Did you decide to keep a Yoga Journal to record your observations on and off the mat? And were you able to assemble the recommended props?
Today we'll learn how to use the props.
Notice in the top photo, "Easy Pose" doesn't look so easy! Tight groin muscles cause the spine to round and the knees to stick up. In this position the body feels tense and uncomfortable, the back quickly becomes tired and the chest is compressed so the breath cannot enter the lungs fully.
Notice in the second photo how sitting on the edge of the cushions lifts the hips, releasing the groin muscles, so the knees drop more comfortably, and, most importantly, the spine straightens and lengthens, the shoulders can roll back and down, and the chest opens up as the front of the torso extends. Now the breath can flow easily in and out of the lungs, and the whole body is more relaxed. This is why you need those nice firm cushions! Use more than two as necessary to feel that you are truly in "Easy Pose".

Notice in the above photo how in "Seated Forward Extension" the back is rounded, the shoulders hunched, and the arms are straining for the feet. This posture is intended to extend and lengthen the spine and give a stretch to the hamstrings. But in the above version, there is way too much tension in the body for the muscles to successfully extend.

With the use of props, the hips are lifted so the back extends forward without rounding, thereby relieving any strain in the lower back. The crown of the head can press forward to enhance the stretching of the back muscles. The strap allows the arms to "grasp the feet" without strain, keeping the shoulders relaxed away from the ears, the chest open for full breathing, and the buttocks and hips can relax to help the hamstrings stretch. Gaze out over your feet toward the opposite side of the room, rather than rounding the spine to look at your legs. Breathe fully and slowly, relax all unnecessary tension, feel the areas that are opening, watch the subtle changes that happen as you hold the posture, and allow your body to accept the posture on its own level. 

This is "Fish Pose". It decompresses the lower back and digestive system, strengthens the arms, opens the chest and throat, and arches the back. The weight is supported by the arms, hands palms down under the buttocks, which press into the hands as the spine lifts and the head drops gently back. This is an excellent pose for counteracting the effects of sitting for long periods, and is good for asthmatics.

This is a lovely modification of Fish Pose, using props. Maybe your arms are still a little weak, maybe you have difficulty arching the back. Try different sized bolsters. This one is just a tad large, so there is a folded blanket behind my head so my head doesn't have to hang back so far. You can use a rolled up blanket for a bolster (which is all mine is, and I made a simple cover for it). The bolster allows you to stay comfortably in the pose longer, getting more stretch through the front of the body.

So, if you feel "like a fish out of water" in Fish Pose, try using a bolster!

Ahhhhh! Here's the pose we love! This is "Corpse Pose", done at the close of every yoga class. This is considered by some adepts to be the most difficult pose. Why? Because it isn't easy at first for most of us to really let go and relax completely. Please do not skip this pose! This 5 minutes or more at the end of your yoga practice should be taken seriously. This is the time when your body integrates all the benefits of your practice, and the more relaxed you are, the deeper the integration. This includes your mind, so substitute all those busy thoughts about the rest of your day, with visualizations of floating on an air mattress in a sunny blue lagoon, or riding a magic carpet dreamily through outer space, or lying in a grassy field of wild flowers. Smile a little. Even sigh out loud!

Some people can splatter themselves out on the floor and immediately space out in La La Land. For those of us not quite so spacey, try a bolster behind the knees to release low back tension, a rolled hand towel behind the neck (you won't believe how nice this is until you try it) and a soft folded cloth over your eyes to block out light and to help your eye muscles relax. I once had a student who couldn't still her twitchy hands during deep relaxation, so I found two smooth stones, the size of her palms, to rest in her hands. That solved her twitchy problem!

These are the basic props to have on hand. Yoga blocks are also helpful, and if you don't have a couple, that's OK, we'll improvise as we need them.

Next time: Warm-ups and some gentle postures to form your first yoga session on the mat!