Suptabaddhakonasana (Reclining Bound Angle Pose)
Suptabaddhakonasana, or Reclining Bound Angle Pose, is a restful yoga pose that stretches the hips, inner thighs, and groin. It helps to open the hips gently and can promote relaxation by calming the nervous system. This pose is often used in restorative or gentle yoga practices as it encourages a deep release of tension in the lower body and provides a therapeutic effect for the pelvis and hips.
Key Points
- Alignment:
- Begin by sitting on the floor with your legs extended straight in front of you.
- Bend your knees and bring the soles of your feet together, allowing your knees to fall open toward the floor.
- Slide your feet toward your pelvis, keeping them as close as comfortable.
- Movement:
- Once your feet are together and your knees are open, lie back onto the floor, keeping your spine long and your head supported (you can use a cushion or block under your head for extra comfort).
- Relax your arms by your sides with the palms facing up or rest your hands on your abdomen.
- Allow your knees to gently fall toward the floor, and let gravity deepen the stretch. If your knees don't reach the floor, you can place blocks or pillows underneath them for extra support.
- Engagement:
- Engage your abdominal muscles slightly to keep your lower back protected and ensure a neutral spine.
- Allow your feet to rest gently together and let your legs fall open naturally.
- Keep your shoulders relaxed and your chest open, avoiding any tension in your upper body.
- Focus:
- Focus on relaxing into the stretch, breathing deeply into the chest and abdomen.
- Pay attention to how your inner thighs, groin, and hips are opening, but don't push yourself too far into the stretch.
- Stay present with your breath, allowing your body to soften and release tension with each exhale.
- Breath:
- Inhale deeply, expanding your rib cage and creating space in your body.
- Exhale slowly, releasing any tension and allowing your hips and thighs to soften into the pose.
- Breathe deeply and steadily, allowing your body to relax more deeply with each breath.