Simplified Supta Baddhakonasana for the Flexible

Supta Baddhakonasana (Reclining Sure Angle Pose) is most frequently practiced as a Restorative pose. Within the final restorative model, we use all the great things—Yoga Blocks, a Commonplace Yoga Bolster and a Yoga Blanket or two. However we will additionally observe Supta Baddhakonasana in a extra simplified method. A Yoga Mat and a pair Yoga Blocks simply is likely to be sufficient so that you can get pleasure from an easeful respite within the pose.

As a really flexible individual, I traditionally resisted utilizing assist beneath my thighs in Supta Baddhakonasana. Blocks beneath the thighs had been for stiffer of us, I assumed. However just lately I’ve observed my sacroiliac (SI) joints feeling achy after practising it. As I thought of what is likely to be the trigger, I spotted that it is likely to be the acute angle of my thighs.

My thighs fall simply to the ground within the pose. Consequently, I can really feel that my glutes truly compress my SI joint. If I keep greater than a minute—and I at all times need to keep greater than a minute—my SI joint suffers. Putting a Yoga Block beneath every thigh nonetheless confers the pose’s many advantages, however with out the drawbacks. I’ve begun suggesting that each one my college students—particularly the flexible ones—assist their legs within the pose.

Supta Baddhakonasana Advantages

Supta Baddhakonasana is one in every of solely a small handful of yoga poses which are applicable to observe after consuming. By increasing the stomach, it facilitates the move of power and meals matter into the decrease quadrants of the stomach, the place the small and huge intestines stay. In my expertise, the spaciousness this pose creates helps stimulate motion to help the let-go course of.

Supta Baddhakonasana relieves the contracted or heavy sensation we regularly really feel after over-eating, and may relieve menstrual cramps. As a result of this pose may be very enjoyable, it helps transfer us into the rest-and-digest (parasympathetic) facet of our autonomic nervous system, which stimulates digestion and helps relieve stress.

The way to Follow Reclining Sure Angle Pose with Yoga Blocks

1. Collect your props: Yoga Mat, two Yoga Blocks and a Yoga Blanket (non-obligatory). I like to put a folded blanket beneath my head and neck for a bit of additional assist and luxury.
2. Sit in Dandasana (Workers Pose) in your mat. Place the soles of your ft collectively and bend your knees out to the edges. Place a block beneath every thigh. Guarantee that the blocks are far sufficient beneath your thighs that they’re supporting them.
3. Place your palms behind you and lean again. Then bend your elbows so that you simply’re resting in your forearms along with your fingers pointing towards your glutes.
4. Now push your fingers into your glutes to encourage your tailbone to level towards your heels.
5. Lie again onto the ground, inserting a folded blanket beneath your head and neck in the event you like.
6. Loosen up right here and breathe for two to 10 minutes.
7. To depart the pose, place your palms beneath your thighs. Use your palms to assist your legs as you progress them towards your chest. Then place your ft on the ground, hips-width aside, along with your knees upright, in Constructive Relaxation Place. Loosen up right here so long as you want.

About Charlotte Bell

Charlotte Bell found yoga in 1982 and commenced educating in 1986. Charlotte is the writer of Aware Yoga, Aware Life: A Information for On a regular basis Follow and Yoga for Meditators, each printed by Rodmell Press. Her third e book is titled Hip-Wholesome Asana: The Yoga Practitioner’s Information to Defending the Hips and Avoiding SI Joint Ache (Shambhala Publications). She writes a month-to-month column for CATALYST Journal and serves as editor for Yoga U On-line. Charlotte is a founding board member for GreenTREE Yoga, a non-profit that brings yoga to underserved populations. A lifelong musician, Charlotte performs oboe and English horn within the Salt Lake Symphony and folks sextet Pink Rock Rondo, whose DVD received two Emmy awards.