Ease into the Holidays with this Simple Supported Posture – Reclined Bound Angle

suptabaddhakonasanaKRIS

Reclined bound angle pose is a pretty cushy set up, especially with the addition of props. This is a must-do practice for me heading into winter.  It’s beneficial to respiration, restful as can be, and helps keep spirits up.  As always, give it a go and then see for yourself if and how you benefit.

 

Here’s one variation of the pose with several ways to use props for greater comfort and ease. You can practice for as little as a couple minutes to as long as a half an hour, depending on how much time you have and what your personal needs for relaxation are at that particular time.

  

Props: 2 eggs (or rolled towels/blankets) / several blankets and a wall space

 

propsneeded

 

  • Fold a blanket in half to make a rectangle about the width of your torso and place it on the floor, a few feet perpendicular to a wall.
  • Place a second blanket on top of the first blanket, on the end of the blanket farthest from the wall.
  • Sit facing the wall, with your knees bent and your hips slightly in front of the blanket.
  • Lay back on the blankets so the chest is lifted and the back body is supported.
  • Use the second blanket to lift the head so the forehead is slightly higher than the chin.
  • Spread the thighs apart and bring your heels and soles of the feet together, toes can touch the wall to help keep feet together.
  • Let the knees relax out to the side and down toward the floor.  You can experiment with the distance between the feet and buttocks.
  • Place a folded blanket or egg under each thigh so there is no strain or pulling in the groin.
  • Inhale the arms over the head and stretch the abdominals without over bowing the low back/lumbar spine
  • Exhale relax the arms about 45 degree angle from the shoulder with the palms face up.
  • Press into the backs of the hands to lift and open center of the chest, gently draw the tops of the shoulder blades down, in toward the heart and then spread them forward and apart. The key is to keep the center of the chest lifted.
  • The body temperature decreases when you relax so be sure to cover the body with a blanket to stay warm.
  • Add an eye pillow, and a personal favorite for the winter months is to place blankets under the wrists and then fold them over the palm to create mittens for the hands.
  • Practice a few rounds of diaphragmatic / restorative breaths.  Then gently meditate on the natural breath. Download a guided meditation you can practice while resting in this posture.  Here’s one I’ve created as a free gift.  Anytime you notice the mind reviewing lists of gifts or other holiday to-do’s, simply return to sipping on the breath and enjoying the ease that is possible this season.
  • You can set a timer and be here for as long as you have, up to 20-30 minutes.

 

mittens eye pillow

As always, feel free to reach out with questions or comments, and enjoy!

xo, Kris Moon