The practice of ahimsa asks us to pay close attention to the relationship we have with ourselves and others. One way in which we can begin that inquiry is through stillness. Supta Baddha Konasa gives us the opportunity to find stillness so that we can clear the clutter of our hearts and minds to make space for connection and Oneness. This posture opens the hips and the heart--two places where we store the most emotion--giving us the opportunity to release and make space for the practices of ahimsa. Moreover, the grounding nature of this posture offers the stability we need to see with clear eyes and an open heart.
1. From a seated position, bring the soles of the feet together, and part the knees like a diamond.
2. Place one block under each knee or upper thigh on the middle setting. The middle setting is particularly nice because it takes out the intense stretching and allows the femur bone to rest in the hip socket, inducing a deeper sense of grounding.
3. With the short end of a bolster a quarter inch away from the low back, lie back on the bolster.
4. Let the arms fall open to the sides, or rest the palms on the low belly.
5. Cover the eyes with an eye pillow for a deep, restorative option.
6. Stay in this position for 5-7 minutes.
7. To exit: guide the hands to the outside of the legs and slowly bring the legs together. Roll to either side off the props, and rise to a comfortable seat
To modify or go deeper:
If the bolster is too much opening the chest and shoulders or reveals discomfort in the low back, prop up the short end of the bolster under the head with a block to make a yoga recliner.
If there is discomfort in the neck, place a rolled blanket under the neck or a folded blanket under the head for support.
Reclined bound angle pose can embody a yin focus with the blocks on a lower setting to increase the stretch.
This pose can also be performed without a bolster.
Do not perform this pose if you have a knee injury or if there is discomfort in the low back.