Supta Baddha Konasana or Reclining Bound Angle Pose can be modified for every student’s resistance needs by adding props & adjusting distance.
1 Exhale & slowly lower your back torso toward the floor. Support your head & neck on a blanket roll or bolster if you would like. (In the picture Krista is supporting her head with a block & opening her heart space with another block.)
2 Bring the soles of your feet together & seperate your knees. Customize this pose by bringing your feet closer or further from your trunk.
***Here is the resistance part: Not only can you bring your feet closer or further from you, you can also place your knees on props like blocks or blankets to bring the earth up to meet you. For a deeper expression you could put a block or blanket under the pinky edge of your feet too!
3 With your hands grip the tops of your thighs and rotate externally (away from your center). Lay your arms on the floor, angled at about 45 degrees from the sides of your torso, palms up or down or like the image; one hand on your heart & one hand on your belly.
4 Avoid the natural tendency to push the knees toward the floor. Use props to customize the shape & remain there for a few minutes. After a bit you may find moving or adjusting the props will increase sensation. Remember to stay in the sensation realm & stay away from pain.
To come out, use your hands to press your knees together & place your feet firmly on the earth, roll over onto one side and push yourself away from the floor, head comes up last.
- Stimulates abdominal organs, ovaries and prostate gland, bladder, and kidneys.
- Stimulates the heart and improves general circulation.
- Stretches the inner thighs, groins, and knees.
- Helps relieve mild depression, anxiety, and fatigue.
- Soothes menstrual discomfort and sciatica.
- Helps relieve the symptoms of menopause.
SOUP-tah BAH-dah cone-NAHS-anna)
supta = lying down, reclining
baddha = bound
kona = angle