February Pose of the Month - Supported Reclining Bound Angle Pose

(Supta Baddha Konasana)

(SOOP-tah BAH-duh cone-AHS-uh-nuh)

 

Supta Baddha Konasana is a beautiful restorative, reclining pose that rejuvenates and renews your energy. It opens the chest, shoulders and hips and is a great posture to invite a few minutes of self care and relaxation into your day.

Supta Baddha Konasana can be practiced flat on your mat without props or supports from blocks, but believe me these additional tools just make the entire pose so much more lush and relaxing.By supporting your body from all angles you can cultivate true relaxation.

Props you may want to have:

Bolster/towels/blankets

Blocks/pillows or books

Eye bag/eye mask

How to get into the pose:

To start, first place a bolster on the floor length wise, or roll one of your blankets into a bolster shape and place it on the floor. It should be long enough to support your entire torso as well as your head.

Place another blanket at the top of your bolster or your homemade bolster to use as a pillow when you lie down.

Scoot right up to to the bolster so your sacrum is touching the end of it.

Sit up tall and bring the soles of your feet together and letting your knees fall open towards the floor.

Place a block or books under each thigh for support.

Lie back on your bolster or blankets and adjust the blanket under your neck so it feels comfortable and supports your head.

Bring your elbows to the floor and draw the shoulder blades together and let your arms relax with your palms facing up.

Shift your buttocks side to side to create space and length in your lower spine and sacrum.

Make any final adjustments here for comfort.

Take a blanket over your entire for warmth.

Close your eyes and place the eye pillow or mask to cover your eyes.

Breath naturally and let your body get heavy.

Stay here for 5 -30 minutes

To come out of the pose bring your knees together  and roll to your right side.

Take a couple of breaths here before planting your left hand into the floor and pushing the hand into the floor and lifting your torso up into a comfortable seated position.

Modifications and Variations

It is important to feel comfortable in this pose so do whatever adjustments you need to so you can feel fully supported.

If you want a deeper heart opener place another bolster crosswise under the first (or you could use blocks or books to lift the height of the bolster).

You can add blankets or blocks under your arms for additional support.

If bringing your feet close to your groin is uncomfortable slide them slowly down the mat away from you until you find that “sweet spot” of comfort

Benefits of the pose

• Opens the chest, abdomen and pelvis
• Increases blood flow into the lower abdomen and can help improve digestion
• Relieves stress and fatigue and lowers the heart rate
• Turns on the parasympathetic nervous system and calms the body and mind
• Stretches the inner thighs and increases range of motion in the hips