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When
my mind and body are fatigued and I can bring myself to
practice little else, the Bound Angle Posture comes as
a welcome relief from the exertion and effort required
of many other yoga poses. Known by its Sanskrit name,
Supta Baddha Konasana, this hatha yoga posture is a part
of a group of postures collectively considered restorative
postures. Supta means reclined of lying down. Baddha literally
translated means bound, and kona means angle. In this
supine posture, the soles of the feet are joined together
and the angles of the knees are completely flexed or bent.
The calf muscles press tightly into the posterior thigh
thus binding the knee joint closed, hence the name Reclined
Bound Angle Pose.
The reclined bound angle posture is restful by its very
nature in that it is practiced lying on the back. The
support of the floor always the practitioner to release
tension in the postural muscles of the back and the hip
flexors in contrast to the seated version of this pose.
The posture opens the chest, abdomen and the pelvis while
stretching the inner thighs and musculature of the anterior
pelvis.
To practice: Sit with the soles of the feet together
and let the knees fall out to the sides. Lean back onto
your hands, then slowly bend your elbows and lower yourself
onto your forearms as you continue to bring your back
toward the floor. Move slowly and carefully. Slide your
elbows out to the side as you place your back onto the
floor as smoothly and symmetrically as possible. Adjust
the skin of your upper back so that it releases toward
your tailbone and provides maximum opening across the
front of your chest and shoulders. The skin of the upper
inner arm should not touch the side of the torso. Close
your eyes and look downward
into the chest.
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Using
Props: A
belt around the ankles and pelvis draw them closer to
each other and can assist in the opening of the groin,
hops, anterior pelvis and inner thighs. If the stretch
is too intense on the inner thighs, place a blanket roll
under each of the outer thighs for support. A thin blanket
roll can also be used running horizontally across the
lower back to support the lumbar spine. The roll should
not cause discomfort; if it does, omit it.
Being There: Once you've taken the time to adjust
so that you feel comfortable in the position, allow your
muscles to completely relax. Now bring your attention
to your breath. Take slow, steady, rhythmic breaths in
and out. Remain in this position breathing consciously
for one to fifteen minutes. To come out, use your arms
to easily bring your knees back together. Then roll to
one side and use your arms to help you sit up.
Contraindications: Do not practice this posture
if it causes pain in the knee, lower back or anywhere
else. Consult a qualified teacher to proceed.
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