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72. Supta Baddha Konasana
Reclining Angle Pose
Reclining Angle Pose
Perform Baddha Konasana. Exhale and lower your back torso toward the floor, first leaning on your hands. Once you are leaning back on your forearms, use your hands to spread the back of your pelvis and release your lower back and upper buttocks through your tailbone. Bring your torso all the way to the floor, supporting your head and neck on a blanket roll or bolster if needed.With your hands grip your topmost thighs and rotate your inner thighs externally, pressing your outer thighs away from the sides of your torso. Next slide your hands along your outer thighs from the hips toward the knees and widen your outer knees away from your hips. Then slide your hands down along your inner thighs, from the knees to the groins. Imagine that your inner groins are sinking into your pelvis. Push your hip points together, so that while the back pelvis widens, the front pelvis narrows. Lay your arms on the floor, angled at about 45 degrees from the sides of your torso, palms up.The natural tendency in this pose is to push the knees toward the floor in the belief that this will increase the stretch of the inner thighs and groins. But especially if your groins are tight, pushing the knees down will have just the opposite of the intended effect: The groins will harden, as will your belly and lower back. Instead, imagine that your knees are floating up toward the ceiling and continue settling your groins deep into your pelvis. As your groins drop toward the floor, so will your knees. To start, stay in this pose for one minute. Gradually extend your stay anywhere from five to 10 minutes. To come out, use your hands to press your thighs together, then roll over onto one side and push yourself away from the floor, head trailing the torso.
Lie supine on the floor. Bend your knees and place your feet together flat on the ground. Slide your heels comfortably close to the groins.Press your palms down into the floor beside your hips. As you exhale, contract your abdominal muscles and move your tailbone under and towards the pubic bone. Feel how the pelvic tilt has lengthened your lower back and stabilizes the spine. Maintain this pelvic tilt.With the next exhale, slowly allow your knees to naturally open and float towards the ground creating a stretch across the inner thighs and groin. If you feel discomfort in your knees, back, or groin or you feel the stretch is too deep, perform the supported version suggested in Modifications & Variations. Place the soles of your feet together as the outer edge of feet rest on the ground. Try to keep the heels close to your groins.Maintain the slight pelvic tilt to keep awareness to your lower back and to prevent your lower spine from moving into a forceful arch. Relax your shoulders after spreading the shoulder blades and moving your shoulders down and away from your neck. Place your arms 45 degrees away from your torso with the palms turned up.To settle into the pose, you may use your hands to slightly rotate your thighs externally (outwards) to create the effect that the inner groins are descending into the pelvis.Another way to visualize this is having the back of your pelvis spread while the hip points or front pelvis narrows. Resist any desire to force your knees toward the floor. Instead, allow your knees to float or hover and set your focus on relaxing your groins deep into your pelvis. As your groins release toward the floor, so will your knees descend.Hold the pose unsupported for 30 seconds to 1 minute breathing slow and fully into the belly. If supported with cushions or blankets, comfortably hold the pose for 2 to 5 minutes.To exit, exhale and contract your abdominals. Gently press your lower back into floor as you hold onto the outside of the thighs with your hands. As you inhale, use your hands to press your knees up and together. Once the knees are together, lift the feet and circle the knees in one direction several times and then circle the in the other direction. This will send a massaging motion in the hip joints and into the back of the pelvis through the sacral region. Then, hug the knees into the chest and rock side to side.
Stretches your inner thigh and groin muscles.Frees energy flow in your pelvic area.Stimulates your abdominal organs and improves mobility in digestive organs. Helps relieve the symptoms of stress, mild depression, PMS and menopause. Relaxes your mind and the central nervous system.It stretches the spine, the legs, the back, the arms, thighs and calves.This pose can broaden and soften the belly.It makes the neck, face and eyes and throat flexible. By stretching your entire length, it also improves your concentration.
Avoid this pose if you have any chronic pain or injuries of the neck, back or the legs.If you practice yoga regularly, then you might want to do this pose with an instructor or with guidance till your pain recedes.People who have injuries like those of whiplash or disc degeneration should do this pose very carefully.
One of the best ways to experience this is with Supta Baddha Konasana, a magical, vacation-like yoga pose that lets you achieve a deep state of rest in 5 to 20 minutes. This pose provides a stretch for the inner thighs and opens the hips, enhancing circulation to the vital organs of elimination and reproduction in the lower belly. It also creates a quiet chest opening, like that of Savasana (Corpse Pose), especially broadening through the collarbones and the front of the shoulders when the upper back is supported.
Ekapada Shayanadanda Ekahastha Mayurasana
Uttitha Hastha Padangustasana
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