Reclining Bound Angle Pose • Supta Baddha Konasana

Step-By-Step:

STEP 1 - Begin by lying with your back on the floor. Bend your knees and place your feet together flat on the ground. Move your heels closer to your groin. If this creates pain in any way, then move your heels further away.Your arms are alongside your hips, palms facing down.

STEP 2 - Exhale and contract your abdominal muscles and move your tailbone towards your pubic bone. Maintain this form of a pelvic tilt and engage your perineum. Allow your knees to open and move towards the ground creating the sensation of a stretch across the inner thighs and groin. Bring the soles of the feet to touch.

STEP 3 - Interlace the hands and place them on your lower belly. To exit, release all supports, contract your abdominal muscles, and press your back into the floor. Hold onto the outside of your thighs with your hands, using your hands to press your knees up and together. Once knees are together, hug them gently into your chest, massaging the hip joints and the back of the pelvis.

Target Area:

Thighs, Groin

Therapeutic Focus:

Improves digestion and stimulates your abdominal organs. Calms your central nervous system.

Props & Modifications:

Modify by slightly elevating your feet with a block or cushion. You can relieve the knees and groins more by placing a block or blankets underneath each of your thighs. The height of the support should be slightly above the maximum stretch of the groins. Make sure both supports on each side are equal height to prevent asymmetry in the body. If you feel discomfort in the neck or if your chin lifts away from the chest, place a small, firm pillow under your head. Head should be elevated slightly higher than your shoulders. 

Also you may place a long bolster in the vertical position underneath your torso with your bottom on the floor so the bolster supports from the low back to top of the neck. Further modification is to use a strap, securing it at your lower back like a rear seat belt and attaching out around your outer ankles. Avoid putting theatric buckle against your skin.

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