December - Pose of the Month - Supta Baddha Konasana

Supta Baddha Konasana - Reclining Bound Angle Pose

If you are feeling a little stressed this holiday season or coming down with a cold or flu this is a great pose as it is very restful when energy is low.  This pose gently massages the heart, improves circulation in the abdomen, massaging and toning them.

Props for this pose: yoga mat, 1-2 bolsters, a blanket, a strap, 2 blocks, possibly more blocks if quite tight in the groin.  The bolster supports the back and lifts the chest, the blanket supports the back of the head and neck, the strap helps to hold the feet together and maintain the angle of the legs and the blocks support the thighs, reducing stain in the groins.

Place the bolster lengthwise along the yoga mat with a folded blanket at the top. (My blanket should be folded once more - as I have done further down). Sit with sacrum/tailbone near the bolster.  Join the soles of the feet together and draw the heels toward the groin.  Buckle the belt and loop in over your shoulders.

Bring the belt down to below your waist and pass it under both feet over the ankles and the insides of the thighs.

Make sure the loose buckle strap is coming towards you so you can easily adjust the strap so it is not to tight or to loose. Place a block under the outside of each thigh.

Place the hands on the floor on either side of the bolster, then lower your back and head down to the bolster.  Make sure the bolster is supporting the length of the back and the back of the head.  Move the flesh of the buttocks towards the back of the thighs to reduce any bunching around the lower back.  Draw the arms up over the head and clasp the elbows.  The eyes should be passive, the chest open and the throat and abdomen soft.  Stretch the thighs out to the sides.  After a minute change the cross of the elbows.

Then release the hands to the sides, palms facing up.  Stay for 1 minute, building up to 5-10 minutes.

Benefits: Regulates blood pressure, prevents hernia as the hips and groin become more supple, relieves lower backache, relieves varicose veins and sciatica, reduces pain caused by hemorrhoids, relieves indigestion and flatulence, tones the kidneys and improves bladder control, improves blood circulation in the ovarian region, and is particularly beneficial during puberty and menopause, alleviates menstrual pain, corrects prolapsed uterus

Cautions: If any strain is felt getting into the pose, use two bolsters.  If there is strain in the groin region use more height to support the outer knees.

Namaste.

Pam Nelson

http://www.plnyoga.blogspot.com

plnyogastudio@gmail.com