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Yoga Central - Reclining Bound Angle Pose |
By Mercedes Aspland
 This is the latest article in our yoga central series and today we will be looking at a pose known as reclining bound angle pose, reclining cobblers pose or Supta Baddha Konasana. We will look at how to properly carry out the pose, the benefits you can get from it and anything that you need to consider before beginning. Please read the entire article before trying the pose.
How to Carry Out the Pose
We have put together instructions on how to carry out the pose correctly however there are also a number of modifications that can be done to make the pose easier as well as deeper. These modifications will be found lower in the article.
1. Begin this pose lying flat on your back with your head resting on folded blanket or pillow. Bend your legs and bring the soles of your feet together with your knees out to the side. Bring the heels of your feet in towards your pelvis but stop when you feel the stretch in your groin is too large.
2. With your hands grip
your topmost thighs and rotate your inner thighs externally, pressing your outer thighs away from the sides of your torso. Next slide your hands along your outer thighs from the hips toward the knees and widen your outer knees away from your hips. Then slide your hands down along your inner thighs, from the knees to the groins. Imagine that your inner groins are sinking into your pelvis. Push your hip points together, so that while the back pelvis widens, the front pelvis narrows. Lay your arms on the floor, angled at about 45 degrees from the sides of your torso, palms up.
3. This pose can put pressure on your groin and inner thighs. For that reason you do not need to press your knees towards the floor, instead allow them to relax and imagine they are floating. Pushing them towards the ground will cause the groin muscles to harden which in turn will cause the stomach and lower back to tighten.
4. You should initially remain in this pose for around a minute however over time you will be able to stay for up to 10 minutes. While in the pose you should close your eyes and bring your attention to your breathing and in particular in your stomach. Over time your stomach will relax allowing you to lengthen your lower back.
5. To come out of the pose, place your hands on the outside of your legs and gently press your thighs together so your feet are on the floor. Then roll to the side and come up to a comfortable sitting position.
Tips and Precautions
If you want to increase the feelings of relaxation you can place a folded blanket or pillow under each thigh. Then allow your legs to sink into the blankets and fully support your legs. Also if your legs are very tight you should ensure that your heels are not pulled in too tightly to your pelvis. If you are suffering from a knee injury then this pose may put pressure on your knee and so may not be advisable.
Benefits and Focus
This pose can be very helpful for releasing tension in the inner thighs, groin, abdomen and lower back. In terms of conditions that could benefit from this condition then they include fatigue, insomnia, stress, anxiety and mild depression.
This article has been supplied by alternative therapies directory. You can also find more information on our Yoga page.
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