Simplified Supta Baddhakonasana for the Flexible

Supta Baddhakonasana (Reclining Certain 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 will additionally follow 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 take pleasure in an easeful respite within the pose.

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

My thighs fall simply to the ground within the pose. In consequence, 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. Inserting a Yoga Block underneath 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—assist their legs within the pose.

Supta Baddhakonasana Advantages

Supta Baddhakonasana is one among solely a small handful of yoga poses which can be acceptable to follow 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 frequently really feel after over-eating, and might relieve menstrual cramps. As a result of this pose could be very stress-free, it helps transfer us into the rest-and-digest (parasympathetic) aspect of our autonomic nervous system, which stimulates digestion and helps relieve stress.

The right way to Follow Reclining Certain 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 underneath 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 perimeters. Place a block underneath every thigh. Ensure that the blocks are far sufficient underneath your thighs that they’re supporting them.
3. Place your arms behind you and lean again. Then bend your elbows so that you just’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 underneath 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 arms underneath your thighs. Use your arms to assist 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. Chill out right here so long as you want.

About Charlotte Bell

Charlotte Bell found yoga in 1982 and started educating in 1986. Charlotte is the creator of Aware Yoga, Aware Life: A Information for On a regular basis Follow 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 people sextet Pink Rock Rondo, whose DVD received two Emmy awards.