supta baddhakonasana

1. SUPTA BADDHAKONASANA

(reclining bound angle pose)

Sit down, soles of your feet together, knees apart, in front of a bolster placed lengthwise on your mat. Take a looped strap around your sacrum – lower than your waist. Bring the loop between your thighs and over your feet. Tighten the strap so it feels firm. Place one rolled blanket under each thigh, with enough support that you do not feel any tension in your inner legs. Lie back over the bolster, resting your head on a blanket, buttocks an inch or two from the bolster. Stretch your arms out to the sides, and roll your palms to face the ceiling. If you like eye bags, use one. For more complete relaxation, set a timer.
Relax your face and your eyes. Bring your awareness into your breath. Notice the extra expansion of your chest, aided by the bolster, and the width and softness of your belly. Pay particular attention to your exhalations. Notice the end of the exhalation, and pause. Wait. Allow the inhalation to come by itself. If you find yourself drawn away on a train of thought, bring your awareness back to your breath.
Stay as long as you want. Even five to 10 minutes will bring calmness and refreshment; once you’re used to the pose, 20 minutes to half an hour is a joy. When you are ready to come out, move slowly. Roll to your right hand side, and stay on your side for a moment.

Benefits: Reclining bound angle is a calming and restful pose. It can help relieve menstrual cramps, headaches and indigestion. It improves blood circulation through the pelvis, and helps to regulate blood pressure.
Sequence: Practice reclining bound angle pose in the late afternoon to regain your energy after the days' work. As you come out of the pose, move to child’s pose over a bolster, to downward dog, heels on the wall, with head support, using the bolster. If you’ve over-indulged, try this pose – it’s one of the few that can be done after eating a large meal.
Ouch: If you feel lower-back strain when you lie down over the bolster, try propping it up on chip foam blocks (see left). If that doesn’t work, reduce the height and use a single layer of chip foam blocks under your back.
If you feel shoulder strain in either bolster position, support your lower arms, from elbows to wrists, on blankets, bricks, or chip foam blocks.
Sanskrit corner: Say SOUP-tah BAH-dah cone-NAHS-anna. Supta means lying down. Baddha means bound. Kona means angle, and asana means pose.

Yoga on 7th is owned by Mary Balomenos and Eve Johnson. Practice tips ©2006 Eve Johnson. The information in Practice Tip of the Week is of a general nature and is not to be taken as medical or other health advice. Permission to re-publish an individual issue is given, once the following conditions are met: Yoga on 7th is given proper recognition as author of the piece; a link to Yoga on 7th's website is published; the piece is not modified in any way; subscription details for Practice Tip of the Week are provided; Yoga on 7th is informed of the re-publication.

		1. SUPTA BADDHAKONASANA (reclining bound angle pose) Sit down, soles of your feet together, knees apart, in front of a bolster placed lengthwise on your mat. Take a looped strap around your sacrum – lower than your waist. Bring the loop between your thighs and over your feet. Tighten the strap so it feels firm. Place one rolled blanket under each thigh, with enough support that you do not feel any tension in your inner legs. Lie back over the bolster, resting your head on a blanket, buttocks an inch or two from the bolster. Stretch your arms out to the sides, and roll your palms to face the ceiling. If you like eye bags, use one. For more complete relaxation, set a timer. Relax your face and your eyes. Bring your awareness into your breath. Notice the extra expansion of your chest, aided by the bolster, and the width and softness of your belly. Pay particular attention to your exhalations. Notice the end of the exhalation, and pause. Wait. Allow the inhalation to come by itself. If you find yourself drawn away on a train of thought, bring your awareness back to your breath. Stay as long as you want. Even five to 10 minutes will bring calmness and refreshment; once you’re used to the pose, 20 minutes to half an hour is a joy. When you are ready to come out, move slowly. Roll to your right hand side, and stay on your side for a moment. Benefits: Reclining bound angle is a calming and restful pose. It can help relieve menstrual cramps, headaches and indigestion. It improves blood circulation through the pelvis, and helps to regulate blood pressure. Sequence: Practice reclining bound angle pose in the late afternoon to regain your energy after the days' work. As you come out of the pose, move to child’s pose over a bolster, to downward dog, heels on the wall, with head support, using the bolster. If you’ve over-indulged, try this pose – it’s one of the few that can be done after eating a large meal. Ouch: If you feel lower-back strain when you lie down over the bolster, try propping it up on chip foam blocks (see left). If that doesn’t work, reduce the height and use a single layer of chip foam blocks under your back. If you feel shoulder strain in either bolster position, support your lower arms, from elbows to wrists, on blankets, bricks, or chip foam blocks. Sanskrit corner: Say SOUP-tah BAH-dah cone-NAHS-anna. Supta means lying down. Baddha means bound. Kona means angle, and asana means pose. Yoga on 7th is owned by Mary Balomenos and Eve Johnson. Practice tips ©2006 Eve Johnson. The information in Practice Tip of the Week is of a general nature and is not to be taken as medical or other health advice. Permission to re-publish an individual issue is given, once the following conditions are met: Yoga on 7th is given proper recognition as author of the piece; a link to Yoga on 7th's website is published; the piece is not modified in any way; subscription details for Practice Tip of the Week are provided; Yoga on 7th is informed of the re-publication.