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 Commonplace Yoga Bolster and a Yoga Blanket or two. However we will additionally apply Supta Baddhakonasana in a extra simplified approach. A Yoga Mat and a pair Yoga Blocks simply may be sufficient so that you can get pleasure from 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 people, I assumed. However just lately I’ve seen my sacroiliac (SI) joints feeling achy after training it. As I considered what may be the trigger, I spotted that it may be the intense angle of my thighs.

My thighs fall simply to the ground within the pose. Because of this, I can really feel that my glutes really compress my SI joint. If I keep greater than a minute—and I all the time wish to keep greater than a minute—my SI joint suffers. Putting 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 certainly one of solely a small handful of yoga poses which are acceptable to apply after consuming. By increasing the stomach, it facilitates the circulation of vitality and meals matter into the decrease quadrants of the stomach, the place the small and enormous intestines dwell. 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 regularly really feel after over-eating, and might relieve menstrual cramps. As a result of this pose could be very enjoyable, it helps transfer us into the rest-and-digest (parasympathetic) facet of our autonomic nervous system, which stimulates digestion and helps relieve stress.

How one can Follow Reclining Sure 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 below my head and neck for a bit of additional help and luxury.
2. Sit in Dandasana (Workers Pose) in your mat. Place the soles of your toes collectively and bend your knees out to the perimeters. Place a block below every thigh. Ensure that the blocks are far sufficient below 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 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 below your head and neck when you like.
6. Loosen up right here and breathe for two to 10 minutes.
7. To go away the pose, place your arms below your thighs. Use your arms to help 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. Loosen up right here so long as you want.

About Charlotte Bell

Charlotte Bell found yoga in 1982 and commenced instructing in 1986. Charlotte is the creator of Conscious Yoga, Conscious Life: A Information for On a regular basis Follow 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 folks sextet Purple Rock Rondo, whose DVD gained two Emmy awards.