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 good things—Yoga Blocks, a Normal Yoga Bolster and a Yoga Blanket or two. However we are able to additionally observe Supta Baddhakonasana in a extra simplified manner. A Yoga Mat and a pair Yoga Blocks simply may be sufficient so that you can take pleasure in 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 people, I believed. However lately I’ve observed my sacroiliac (SI) joints feeling achy after practising it. As I thought of what may be the trigger, I spotted that it may 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 all the time 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 can be applicable to observe after consuming. By increasing the stomach, it facilitates the circulation of power and meals matter into the decrease quadrants of the stomach, the place the small and huge intestines reside. 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 frequently really feel after over-eating, and may relieve menstrual cramps. As a result of this pose could be very stress-free, it helps transfer us into the rest-and-digest (parasympathetic) facet of our autonomic nervous system, which stimulates digestion and helps relieve stress.

Learn how to Observe Reclining Sure Angle Pose with Yoga Blocks

1. Collect your props: Yoga Mat, two Yoga Blocks and a Yoga Blanket (non-compulsory). I like to put a folded blanket beneath my head and neck for a bit of additional assist and luxury.
2. Sit in Dandasana (Employees Pose) in your mat. Place the soles of your toes 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 fingers behind you and lean again. Then bend your elbows so that you simply’re resting in your forearms together 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, putting a folded blanket beneath your head and neck for those who like.
6. Chill out right here and breathe for two to 10 minutes.
7. To go away the pose, place your fingers beneath your thighs. Use your fingers to assist your legs as you progress them towards your chest. Then place your toes on the ground, hips-width aside, together with your knees upright, in Constructive Relaxation Place. Chill out 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 Observe and Yoga for Meditators, each printed by Rodmell Press. Her third guide 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 people sextet Crimson Rock Rondo, whose DVD received two Emmy awards.