anxiety, mindfulness, yoga

Planned Calm with Yoga #4

Calming Pose #4

Reclined Bound Angle Pose or Reclining Cobbler’s Pose (Supta Baddha Konasana) 

Images: www.yogajournal.com   www.yogaoutlet.com    www.crystaltreeyoga.com

This is a deeply relaxing pose for mind, body, and spirit. It can be modified for any level of hip or groin resistance.  Ladies, this pose will be familiar to you as you will doubtless have assumed it for your OB/GYN examinations. (Although if you are anything like me, you may not have found it to be relaxing at those moments.) 

The Reclining Bound Angle Pose stretches the groin and inner thigh muscles promoting better blood flow to the pelvic area. This pose opens the chest and allows deeper breathing and oxygen flow and assists digestion.

Note:  This pose is not recommended for those with lower back or groin injuries. Pregnant ladies, please check with your doctor before using this pose.

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Let’s Do It:

Start by sitting with legs extended.

Bend the knees and draw heels back towards the pelvis.

Press the soles of your feet together and let your knees drop open to the sides.

Lean back using elbows for support and lower all the way to the floor.

Adjust your position so that your spine lengthens. Let your arms lie, relaxed, palms up.

Breathe naturally. Focus inwards. Feel the body become heavier and sink towards the floor. Hold the pose for 1 – 10 minutes. Relax into yourself. feel the energy flow through entire body.

To release – Draw knees up to centre and roll onto your right side. Gently press up to a sitting position. Breathe slowly for a few moments as your body adjusts.

Modify the Pose:

Support the head, chest and/or knees with pillows, cushions or blocks.

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Benefits:

Assists in lowering of blood pressure

Decreases heart rate

Relieves insomnia

Eases fatigue

Relieves anxiety/ panic attacks

Increases energy levels.

My Experience:

I have eased myself into the Reclining Bound Angle very gently. Some years ago I had a fall and, in order to avoid hitting my head on rocks, landed in a sitting position. This has caused some compression in my lower back area. I experience some sciatic pain and yoga has been very beneficial in easing that soreness.

I started with the Bound Angle pose and found it released my lower back and hips really well, thereby easing the sciatica.

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I moved gradually into the Reclined Bound Angle with the aid of bolsters and pillows. Now, I really enjoy the opening of the chest area and the flow of energy as well as the hip stretch.

P.S.  When I am in this pose, my dogs come and lie beside me. Maybe they can feel the energy flow too.

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Legal Disclaimer:  Before embarking on any fitness regimen you should consult your doctor for advice as to its suitability for your particular health concerns.

 

 

 

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