21-Day Yoga Challenge to Release, Restore & Rebalance
Day Twelve: Supta Badha Konasana ~ Reclining Bound Angle Pose
The Pose:
Supta Badha Konasana is a simple pose and simply wonderful. With support at the thighs, the hips can open without strain and you can relax and release.
How To:
Place a blanket over your mat for extra warmth, use another blanket to support your head so your neck does not strain. Use a blanket or cushion under each thigh to support knees, groins and hips.
As you lie back, take the bottoms of your feet together and draw a blanket or cushion under each thigh. Adjust the blanket for the head. Lie with your palms open, shoulder blades drawn down your back and your collar bones broad. Use your 1:2 breath practice: take a breath in for 3 to 4 counts, pause your breath, exhale your breath for 6 to 8 counts (exhale twice as long as inhale)
As you lie back, take the bottoms of your feet together and draw a blanket or cushion under each thigh. Adjust the blanket for the head. Lie with your palms open, shoulder blades drawn down your back and your collar bones broad. Use your 1:2 breath practice: take a breath in for 3 to 4 counts, pause your breath, exhale your breath for 6 to 8 counts (exhale twice as long as inhale)
Tips:
Make sure your hips do not feel strained. If they do, add a blanket or cushion. If flexion in the knee is uncomfortable, take your feet further away from your center.
Benefits:
I see many students go into this pose at the end of class as a natural repose from a challenging practice or a challenging day. Supta Badha Konasana helps increase general circulation and in this supported supine version, relieves mild depression and fatigue. It is a great stretch for the hips, knees and groins which can relieve the tension in otherwise gripped areas of your body.
