Supta Baddha Konasana, or Reclining Bound Angle Pose, is a supported resting posture with the soles of the feet together and the knees opening outward.
Navigator
Prepare the props
- One bolster or stacked blankets
- Two blocks or folded blankets for the knees
- A folded blanket for the head
- An optional strap around the pelvis and feet
Steps
- Sit in front of the bolster.
- Bring the soles of the feet together.
- Place support beneath both knees.
- Lower the torso onto the bolster gradually.
- Support the head so the neck remains neutral.
- Rest the arms comfortably.
- Maintain ordinary breathing.
- Bring the knees together with the hands before sitting up.
Modifications
- Keep the feet farther from the pelvis.
- Increase the support beneath the knees.
- Use a higher bolster.
- Rest with the lower legs on a chair.
- Practise a supported seated Bound Angle Pose.
Common mistakes
- Leaving the knees unsupported.
- Placing the feet too close to the pelvis.
- Using no head support despite neck strain.
- Sitting up suddenly.
Practice limits
Change the setup when the knees, inner thighs, hips, lower back or neck feel sharply strained. Increase the support and learn longer restorative setups from a qualified yoga teacher.
Quite an interesting exercise, be sure to try. I have been practicing yoga for more than 10 years, I like to find something new for myself.
This a lovely blog! It has so much information and nicely worded/organized, and helpful too! Maybe I can be a yoga instructor one day.