How To Do Reclined Bound Angle Pose |

Different from most yoga poses, the reclined bound angle pose is not much different from the regular bound angle pose. Here, the knees are bent and the body is folded over the thighs, with the hands behind the back and the head resting on the mat. This variation is done while lying on the stomach with the knees bent and the hands crossed over the body. This is a very relaxing pose that’s suitable to do in the morning.

Reclined Bound Angle Pose (RBA) is an advanced yoga pose that combines a few elements. In yoga, a series of poses are practiced to de-stress the body and help improve flexibility. This pose is one of the easier ones to practice, but is also one of the most powerful, especially if done for long periods of time.

Recumbent Bound Angle Pose, also known as the reclining butterfly or Supta Baddha Konasana, is one of my favorite ways to start a class. It is gentle enough to relax after a long day, but intense enough to make you aware of your body and breathing.

Variations of this pose can be found in all types of yoga classes, from Yin to Vinyasa Flow to Restorative. Read on to learn how to incorporate this great pose into your practice!

Benefits of lying down

This pose creates a passive, gentle stretch for the inner thighs and groin that can be overlooked in more vigorous, flowing exercises. Due to the restorative nature of the posture, it can also help relieve symptoms of stress, insomnia, mild depression, menstruation or menopause.

The bound angle pose is also an excellent pose for pregnant women, as it helps to open and energize the pelvic area.

Step-by-step back angle pose

  1. Lie comfortably on your back with your legs extended and your arms at your sides, palms facing the ceiling.
  2. Bend your knees so that the soles of your feet touch. The outer edges (little finger) of the feet should rest on the mat. Let your legs open up and let gravity carry the weight of your legs.
  3. Check your body. If your thighs and groin are tight, you can move your legs away from your body; if you feel more open, you can move your legs closer to your body to deepen the stretch.
  4. Move your shoulders away from your ears and let the back of your body sink deeper into the mat. Stay in this position for one to five minutes, depending on your comfort level.
  5. To finish the pose, grasp the outside of your thighs with your palms, gently bend your legs together and lower the soles of your feet onto the mat. Then press your knees against your chest and rock gently from side to side to relieve the pressure in your lower back.

Tips

  • Raise your arms as far as you can – the more space you create between your arms and your body, the more you dilate your shoulder blades and allow the back of your body to relax.
  • Blocks, blankets and bolsters are a great way to support yourself in this position. Rolling under the back, blocks or blankets under the outside knees or hips, and/or a blanket under the head can provide a divine experience and deep rest.
  • Most of us suffer from hip and groin pain from sitting at a desk all day. Instead of resisting the discomfort, breathe and focus your breath and patience on the most unruly parts of yourself – they need love too!
  • Releasing tension in one area of the body can sometimes indirectly channel tension into another area. In this pose, remember to keep your jaw relaxed, your breathing even, and your heart and mind open.

Photo credit / Yogi: Julia Lee{“@context”:”https://schema.org”,”@type”:”FAQPage”,”mainEntity”:[{“@type”:”Question”,”name”:”How do you do a bound angle pose?”,”acceptedAnswer”:{“@type”:”Answer”,”text”:” To do a bound angle pose, you need to stand with your feet together and your arms outstretched in front of you. Bend your knees slightly and lean forward until you feel a stretch in the back of your legs. Keep leaning forward until you feel a stretch in the front of your shoulders. Hold for 10 seconds, then release.”}},{“@type”:”Question”,”name”:”What are the benefits of reclining bound angle pose?”,”acceptedAnswer”:{“@type”:”Answer”,”text”:” Reclining bound angle pose is a restorative pose that helps to relieve stress and tension in the body. It also helps to calm the mind and reduce anxiety.”}},{“@type”:”Question”,”name”:”What does Supta Baddha Konasana stretch?”,”acceptedAnswer”:{“@type”:”Answer”,”text”:” The Supta Baddha Konasana stretches the hamstrings, calves, and ankles.”}}]}

Frequently Asked Questions

How do you do a bound angle pose?

To do a bound angle pose, you need to stand with your feet together and your arms outstretched in front of you. Bend your knees slightly and lean forward until you feel a stretch in the back of your legs. Keep leaning forward until you feel a stretch in the front of your shoulders. Hold for 10 seconds, then release.

What are the benefits of reclining bound angle pose?

Reclining bound angle pose is a restorative pose that helps to relieve stress and tension in the body. It also helps to calm the mind and reduce anxiety.

What does Supta Baddha Konasana stretch?

The Supta Baddha Konasana stretches the hamstrings, calves, and ankles.

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