Reclining Bound Angle Pose (Supta Baddha Konasana)
Why Brenda Likes This Pose
"This pose is one of my favorites and I almost always start my fertility yoga classes with this because of its ability to soften the internal organs, open the pelvis, unburden the heart, and calm the mind. It is sort of a one-stop-shop to get all your needs met! I like to use one or two bolsters, but you can use a bolster and a block, four blankets or a combination of the above to create your own cozy haven for relaxation."
How to Do the Pose
Set up a block or bolster for height crosswise. Then lay (for the spine) a bolster or blankets perpendicular to the first. You should have a gentle sloping ramp where the head is highest, then heart, then pelvis on the ground. If you have neck issues, occasionally using blankets instead and rolling the top one under to support your cervical spine feels good. The key is that your torso is supported at an angle, your hips are on the floor, and you can lean back, draw your heels in, soles touching, and relax. If your groins are overly tight or loose, you may benefit by a block, or pillow under each knee to soften the groins and support the pelvis in relaxing. If your shoulders are tight, you can elevate the elbows in the same manner with pillows or a block at each elbow.
The key is that once you are settled to stay and breathe deeply, allowing the mind to scan the body for tension and release it, breath by breath. Allow yourself to release any tightness on the exhale, creating more space internally with each breath. You can stay for five to 15 minutes in this pose for the greatest benefit.