Reclined Bound Angle Pose Variations - How to do Supta Baddha Konasana - Yoga

Transcript

reclined bound angle has a list of benefits and some of those benefits include that it can help to open up the hips the front of the body the chest it can also help to potentially regulate blood pressure tone the digestive system it can help to relieve anxiety this list goes on and Richard is here today to help us demonstrate variations for reclined bound angle thanks for joining us to get into reclined bound angle start seated you'll start by grabbing your blocks and for the blocks you can have them set up in a few different ways depending on how high you want your angle for the bolster you can either do lengthwise side by side you can change the block so one is a little higher than the other or building it up so the one in the back is on the highest setting for Richard today I'll be doing lengthwise side-by-side and then grabbing a bolster now if you don't have a bolster at home you can use a firm pillow you can stack blankets and you'll place this behind you letting the bolster rest on the blocks if you know that you're working through low back discomfort or if you need something that's a little bit more forgiving on the low back taking a folded blanket again you can use towels here and placing that between the bolster and your sacrum which is the bone at the very base of the spine above the tail bone the triangular bone that sits between the hips now if you're not using this blanket you'll want to scoot back so that your back of the sacrum is touching the bolster good ok so this is the first option otherwise go ahead and scoot forward again Richard placing the blanket there and scooting back so that you're touching up against the blanket the next piece that you can add in is grabbing a bolster and placing that underneath your knees go ahead and grab that bolster there could be a rolled towel pillows blankets and just testing it out bringing the soles of the feet together and letting the knees drop open if you know that you want more support underneath the legs you can grab additional blocks placing them on either side of the legs and then from here your hands go to the floor lengthen up through the spine the heart lifts and then as you exhale slowly recline back onto the bolster when you come down noticing how you feel with the head you might choose to recalibrate placing a blanket underneath your head and I'll have you lift your head up for me and your head comes back down good and then you also want to check that your arms your forearms and elbows are touching down to something so here you can see when Richard relaxes his hand down that is elbows floating a little bit and for some people this can cause strain in the shoulders you can grab blankets or pillows and placing that underneath the arm good maybe drawing the heels and closer towards the body good now if this feels good this is your reclined bound angle this is where you stay if this isn't doable for you on the hips draw the knees together and extend the legs out long resting the back of the heels to the floor let the legs be hip width apart and when you relax the muscles of the legs the feet will naturally fall open away from each other if you need higher support underneath the knees you can build your bolster up on blocks as well so that distance between the knees and the floor is up to you make sure that you're comfortable and that it feels good for circulation and how about for you here Richard how is it feeling very good actually feels good ok anything you would add no ok so we found the variation for him and if you're looking for variations for yourself that we weren't able to show here if you have questions let us know in the comments below thanks for joining us [Music]