Asanas for Beginners
Reclining Bound Angle Pose
Reclining Bound Angle Pose Beginners Asanas
- Lie down comfortably on your back, with your legs extended and your arms at your sides, palms face up toward the ceiling.
- Bend your knees to bring the soles (bottoms) of your feet together to touch. The outer (pinky toe) edges of your feet should be resting on the mat. Let the legs fall open and allow gravity to support the weight of the legs.
- Check in with your body. If your hips and groin are feeling tight, you can take your feet further away from your body; alternately, if you’re feeling more open, you can bring your feet closer toward your body to deepen the stretch.
- Relax your shoulders away from your ears and allow your back body to sink more deeply into the mat. Stay in the pose anywhere from one to five minutes, depending on your level of comfort.
- To come out of the pose, take the palms of the hands on the outer thighs to gently fold the legs together, and bring the soles of the feet flat down on the mat. Then, hug your knees into your chest and gently rock from side to side to release the low back.
Reclining Bound Angle Pose Modifications
If you feel any strain in the inner thighs and groins, support each of your thighs on a block or folded blanket slightly above the maximum stretch of the groins. Make sure each support, whether a block or blanket, is the same height. Continue sinking the groins into the pelvis. To assist this action, lay a 10-pound sandbag across each inner groin, right where the thigh joins the pelvis (the bags will form a “V” with its apex at your pubis). But don’t use the bags unless your thighs are supported.
Reclining Bound Angle Pose Benefits
- Stimulates abdominal organs like the ovaries and prostate gland, bladder, and kidneys
- Stimulates the heart and improves general circulation
- Stretches the inner thighs, groins, and knees
- Helps relieve the symptoms of stress, mild depression, menstruation and menopause