Step by step tutorial Supta Baddha Konasana | Reclined Bound Angle Pose

Transcript

means angle so this is reclining bound angle pose keep two blocks handy it's absolutely fine if you don't have them come to the mat lie on your back keep your legs straight and stretch in the front and arms at your sides bend your right leg and bring your right hip close to your pelvis similarly bend your left leg and bring your left heel in line with your right hip so soles of your feet are touching each other both the feet together arms at your sides bring some light in your fingers keep them straight and stretched if you have if you have blocks A variation to this pose take a block and keep it lengthwise to the spine underneath your shoulder blades this may need bit of trial and Air all right it's exactly underneath my shoulder blend if it's not for you then come up and adjust the block take another block and place it underneath your head first of all then bring your heels together and close to your pelvis keep arms out to your sides if you are not using the blocks everything Remains the Same open the arches of your feet towards the ceiling instead of pressing your knees down towards the ground rotate the tops of the thighs more towards the ground that gives you further opening in your hip then use your thumbs like this and slide them underneath your buttocks to move the butter flesh towards the ceiling sorry towards the heels then outside your sides open your chest imagine someone holding your rib cage and pulling it towards the ceiling if you have block underneath then you it allows you to get further opening in your chest and drop your shoulders towards the ground close your eyes and watch your breath with each exhalation feel relaxed see if you are grouping or holding any body part try to release it bring awareness in your body and scan your body with that awareness to release the body part that you are holding or grouping take a deep breath and slow exhale do it twice at your own speed is hip opening pose to come out of the pose slowly bring your knees together then straighten your legs slide your right arm in your head Direction and then slowly turn to your right place your left hand on the ground press it to come up and say cross leg relax