SUPINE BOUND ANGLE POSE
• Begin seated in Staff Pose (Dandasana), with your legs extended in front of you on the mat. Bend your knees and draw your heels in toward your pelvis. Press the soles of your feet together and let your knees drop open to both sides. This is Bound Angle (or Cobbler’s) Pose (Baddha Konasana).
• Lean backward and bring your elbows to the floor. Then, lower your back all the way to the floor.
• Gently shift your buttocks from side to side, adjusting your position so your spine lengthens along the floor while maintaining the natural curve of the lower back.
• Draw your shoulder blades gently inward and let your arms relax with your palms facing up. • Relax your buttocks and lengthen your tailbone toward your heels.
• Close your eyes. Let your awareness become fully internal.
• Let your breath occur naturally. Allow your body to feel heavy.
• Stay here for 1-10 minutes. To come out of the pose, draw your knees together. Then, roll to your right side and use your hands to press yourself up to a comfortable seated position.
Supta Baddha Konasana is a restorative pose that relaxes the mind, body, and spirit. It has all the benefits of other restorative poses, such as Corpse Pose (Savasana), including:
• Lowered blood pressure
• A decreased heart rate
• Decreased muscle tension
• Reduced occurrence of headaches
• Relief from fatigue and insomnia
• Reduced nervous tension and stress
• Relief from anxiety and panic attacks
• Increased overall energy levels