Supta Baddha Konasana “reclining bound angle pose”
Some benefits:
- Expands the rib cage encouraging a restful state for heart and lungs
- Softens and widens the inner groin and lengthens the inner thighs
- Opens the throat, chest, belly and hips
- Enhances energy in the pelvic area
- Stimulates the anterior chakras
- Soothing for issues related to menstruation, fertility, pregnancy and menopause
Contraindications:
- knee injury
Entering the pose:
Supta Baddha Konasana is the arguably the quintessential restorative posture. As such, it requires care and extra propping. Here is a listing of both the ideal props and useful substitutions:
Bolster
Three yoga blocks
8’ Strap
Blankets
Eye pillow
Sand bags
Firm couch cushion
Pillows, rolled towels or blankets
Bath robe belt
Towels, sheets
Folded washcloth
Large bags of rice or grains
It is best to refer to the picture for guidance. You may wish to create relaxing atmosphere by finding private space, playing some soothing music and setting an intention to let go of the day’s worries. Begin by assembling your supplies around a yoga mat or space on the floor.
Place the bolster vertically on the mat. Come to a seated position in front of the bolster, with the short end snugged up against your low back. The bolster can be placed on an incline by wedging a block, pillow, or rolled blanket under the far end.
In your seated position, take the strap over head and position it juts above the rim or the pelvis in the back. Place the feet together, taking baddha konasana, and feed the strap over the inside of the knees, then under the feet. Tighten the strap until you feel comfortably supported.
At this point, you most likely feel a stretch through the inner thighs and groins. In a restorative pose, we are looking to open just before the stretch. Ease back off the stretch by supporting the knees with blocks or rolled towels or blankets. At this point, you may want to cover yourself with a blanket as well.
Some add-ons that can make it extra-relaxing are en eye pillow and some sand bags. The sand bags can be placed over the thighs, higher up in the groins or over the feet to add an extra feeling of grounding and release.
The hands can be placed on the heart or the belly or out to the sides. It can feel lovely to support the elbows with rolled blankets and/ or the backs of the hands with pillows or towels.
Finally, cover the eyes with the eye pillow or folded washcloth, anything to turn the gaze inward. Allow your gaze to turn down toward the heart and settle into the flow and ease of the breath. The bones get heavy, the muscles and connective tissue relax, the heart is easy, the mind stills and you can completely let go.
To exit the pose: Take care as you begin to move the body: wiggle fingers and toes, deepen your breath, rub the palms together over the heart center. Take the hands down to feel for the strap and slide it off of the feet or loosen the buckle. Take the hands to the outer thighs and use the hands to press the knees together. Roll gently to your side, either on the bolster or down onto the floor. Rest and re-enter your body via the breath. Leave behind what doesn’t serve you and come into your renewed vitality and rejuvenation.