Pose of the Week: Reclined Butterfly (Bound Angle)

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Reclined Butterfly or Reclined Bound Angle (Supta Baddha Konasana) pose is a great way to welcome Spring and to really open up and relax during that mid-point of the work week.

Benefits include stretching the inner thighs and groin muscles, aiding digestion, this pose may help alleviate PMS symptoms, lower blood pressure, relieve anxiety and open up the front of the body, relax the mind and trigger the parasympathetic system, bringing calm to the body and mind.

Cautions include groin, knee or hip injuries or sensitivities and be mindful of lower back and/or shoulder injuries/sensitivities as this is pose impacts the lower spine.

Modifications include putting folded blankets, pillows or blocks under each knee, elevating the knees to the point where you only feel a mild stretch that you can truly relax in. You can also lie back on a bolster (longways), with the bottom of the bolster right at the base of your spine.

Directions:

  1. If you need any props, keep them close by on each side of you so you can access them once you are in the pose and adjust them accordingly.
  2. Lie down on the floor in Shavasana (corpse pose) and draw your shoulder blades in toward the spine, allowing your arms to relax on each side of you, palms facing up. Take a few deep breaths in and out.
  3. Slowly bring the bottoms of your feet together and begin to slide them up until you feel a gentle stretch in the groin and inner thighs.
  4. Relax the buttocks and lengthen the tailbone toward the heels, continuing to breathe deeply in and out.
  5. Adjust any props as needed and then relax into the pose, breathing slowly and steadily.
  6. Stay in this position for anywhere from one to 10 minutes or as long as feels good. To come out, gently draw your knees into the chest, roll over to the right side (unless pregnant, then roll to the left) and press up to a seated position with your hands.

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