Reclining Bound Angle Pose (Supta Baddha Konasana in Sanskrit) is used in a broad range of yoga practices from restorative to hatha to power yoga classes. If you have tightness in the pelvis or hips, this pose may take some time to master. There are several ways to support the body so people of all levels of fitness can reap the benefits.
Reclining bound angle pose has many benefits for depression, stress, PMS and menopause. This pose stimulates the organs of the abdomen and has a calming affect on the mind and body.
To start in reclining bound angle pose, begin in cobbler’s pose. Sit on your mat with your legs in front of you in staff pose. Bend the knees and bring the heels in and up toward the pelvis. Touch the soles of the feet together and drop the knees to the sides and lower toward the mat.
From cobbler’s pose, breathe and lengthen the sides of the waist. Place your hands to the sides behind you and lean back, supporting the weight of the upper body with your hands. As you continue to move back, bend the arms and lean back on the forearms. Slowly move to lie flat on your mat with your legs remaining bent with the feet touching.
When you are on your back, press the outer thighs away from the torso and elongate the upper body. The arms should rest at the sides of the torso, with the palms of the hands facing the sky. Relax into the pose as you continue slow, rhythmic breathing.
With each breathe, allow the pelvis to sink into the ground and relax. Don’t push the knees further, but let them gradually open and drop to the mat. If needed, you can use blankets, cushions or bolsters any where you need them for individual comfort, including under the knees, neck or lower back.
Relax into the pose for a minute to a few minutes. This is one reason to use support when needed for comfort. Using a blanket or bolster allows the body to relax and open into the pose. Listen to your body and provide support wherever it is needed. When you are ready to move out of this asana, slowly roll to one side, so the knees are touching and return to a seated position on your mat.