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 Customary Yoga Bolster and a Yoga Blanket or two. However we are able to additionally follow Supta Baddhakonasana in a extra simplified approach. A Yoga Mat and a pair Yoga Blocks simply could be sufficient so that you can take pleasure in an easeful respite within the pose.

As a really flexible particular person, I traditionally resisted utilizing help below my thighs in Supta Baddhakonasana. Blocks below the thighs had been for stiffer of us, I assumed. However lately I’ve observed my sacroiliac (SI) joints feeling achy after training it. As I considered what could be the trigger, I spotted that it could be the intense angle of my thighs.

My thighs fall simply to the ground within the pose. Consequently, I can really feel that my glutes really compress my SI joint. If I keep greater than a minute—and I at all times wish to keep greater than a minute—my SI joint suffers. Inserting a Yoga Block below every thigh nonetheless confers the pose’s many advantages, however with out the drawbacks. I’ve begun suggesting that every one my college students—particularly the flexible ones—help 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 follow after consuming. By increasing the stomach, it facilitates the movement of power and meals matter into the decrease quadrants of the stomach, the place the small and enormous 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 frequently really feel after over-eating, and may relieve menstrual cramps. As a result of this pose may 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.

Observe Reclining Sure Angle Pose with Yoga Blocks

1. Collect your props: Yoga Mat, two Yoga Blocks and a Yoga Blanket (elective). I like to put a folded blanket below my head and neck for a bit of additional help 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 below every thigh. Guarantee that the blocks are far sufficient below 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 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, putting a folded blanket below 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 fingers below your thighs. Use your fingers to help your legs as you progress them towards your chest. Then place your toes 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 creator of Aware Yoga, Aware Life: A Information for On a regular basis Observe and Yoga for Meditators, each revealed by Rodmell Press. Her third ebook 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.