Release and restore with reclining bound angle – Supta Baddha Konasana
Too much heat can make us irritable and frustrated or just empty us of energy. Coupled with an increase in our overall activity levels during the summer months and it’s all too easy to get fired up and then burn out as we head into Autumn.
Think about balancing the lingering heat and activity of the season with a cooling restorative practice. Let yourself slow down and relax. Avoid over-heating and take time to restore your energy so you can truly enjoy yourself and feel rested and ready for Autumn.
1 – Begin reclining on your mat with knees bent and the soles of the feet hip-distance apart on the floor, comfortably close to your pelvis
2 – Lift your hips away from the mat slightly so that you can use your hands to spread the back of the pelvis. Lower down and release the lower back and pelvis into the mat
3 – Open the knees, letting them float down toward the mat and bring the soles of the feet together. Use your hands to roll the flesh of the inner thighs away from center, creating an external rotation. Feel free to adjust the distance between pelvis and feet as needed
4 – Let the arms lay at the sides of the body, angled out slightly, palms up
5 – As you breathe in this pose, think about drawing the sit bones together and pulling the femur bones into the hip sockets. Allow the knees to sink with gravity rather than forcing them toward the floor
6 – Breath deeply for 1 minute, focusing on a long, complete exhale. As you practice, you can gradually increase the hold time to 5-10 minutes
7 – To come out of the pose, use your hands to close the legs and then roll to one side and use your hands to slowly push yourself up. The head is the last to rise
Notes: This pose can be made even more blissful with the use of props. Try a rolled or folded blanket under the head/neck and under each thigh/knee. For an extra yummy restorative version of supta baddha konasana recline against a bolster or a few folded blankets, keeping the hips on the mat. Ask your yoga instructor (or me) about how to use a strap in supta baddha konasana.
The picture above shows a Thai Massage move offering similar benefits, and a similar positon, to supta baddha konasana.