Pose Of The Month: Reclined Bound Angle (March)
The month of March is a month of introspection, a time to reflect on where this year is taking us so far. One way to begin this process of introspection is through stillness. The Reclined Bound Angle (Supta Baddha Konasana) is a pose that allows us to find that stillness. This pose was featured in our last post about the benefits of yoga for lower back pain, here is how you can do this pose right at home.
- Lie down comfortably on your back, with your legs extended and your arms at your sides, palms face up toward the ceiling.
- Bend your knees to bring the soles of your feet together to touch. The outer (pinky toe) edges of your feet should be resting on the mat. Let the legs fall open and allow gravity to support the weight of the legs.
- Check in with your body. If your hips and groin are feeling tight, you can take your feet further away from your body; alternately, if you’re feeling more open, you can bring your feet closer toward your body to deepen the stretch.
- Relax your shoulders away from your ears and allow your back body to sink more deeply into the mat. Stay in the pose anywhere from one to five minutes, depending on your level of comfort.
- To come out of the pose, take the palms of the hands on the outer thighs to gently fold the legs together, and bring the soles of the feet flat down on the mat. Then, hug your knees into your chest and gently rock from side to side to release the low back.
(Other than being the most amazing pose for easing cramps!)
- Stimulates the ovaries, prostate gland, kidneys and bladder.
- "Heart opener" - increasing flexibility and mobility of ribs and upper/middle back
- Increases our ability to breathe deeply, improving blood circulation.
- Opens and stretches the pelvic region, inner thighs, groin and knees.
- Can sooth nervous system when experiencing stress, anxiety, and mild depression
Modifications to Try:
- Laying in bed with pillows under your knees for support - This is a great way to unwind for bed.
- With a yoga belt (as pictured) - Sit with soles of the feet together, knees open to the side. Place a looped yoga belt around your body. Let it rest at your lower back, then take the other side of the belt between your legs and rest it under your feet. Tighten the belt so you feel it giving you supportive feedback in the pose.
There are many variations to this pose, it's gentle enough to ease you into your home practice, but intense enough to start bringing awareness to your body and breath. Do you love this pose? Tell us why? If you are trying it for the first time, let us know what you think!