Have a yoga mat, two blankets, a bolster or other firm pillow(s), a strap and two blocks. Props can provide support so that your body can move into a comfortable stretch rather than too much stretch or strain in a pose.
When you use props to support your torso, be sure the height of the prop is comfortable for your back. Use a folded blanket instead of a bolster if less height under your back is more comfortable.
Hold active poses for 20-30 seconds each and try to repeat them two times to each side. You may stay in supported and resting poses as long as you are comfortable.
In all poses, breathe deeply and fully, with even inhales and exhales. If you experience pain in a pose it is time to come out--your body won't benefit from pushing through pain.
In the supported poses, you may close your eyes and cover them with an eye bag. If you are more comfortable with your eyes open, let them soften and gaze inwards towards the back of your head rather than reaching outwards. Look within, not without.