Reclining Bound Angle Pose

Reclining Bound Angle Pose can be done by itself or combined with Bound Angle and Extended Bound Angle poses. These poses work the same muscles and provide many of the same physical and mental health benefits.

Reclining Bound Angle Pose with props is also a popular relaxation pose that most people can maintain for up to an hour.

If your knees do not touch the floor, rest them on a folded towel or blanket, or on blocks.

English Name: Reclining Bound Angle Pose

Sanskrit Name: Supta Baddha Konasana

Difficulty Level: 3

Start Position: Bound Angle Pose

Instructions:

Step 1.

From Bound Angle Pose, release your hands from your feet and walk your elbows behind you until you are lying on the floor.

Step 2.

Place your hands on your thighs or by your side.

Step 3.

Hold the pose for several breathes, or as long as it feels comfortable.

Step 4.

To get out of the pose, either use your arms to walk your body to a seated position or roll over to one side and use your hands to come to a seated position.

Physical Benefits:

  • Stretches leg muscles
  • Opens up the chest
  • Reduces fatigue
  • Relieves headaches
  • Improves digestions & circulation
  • Maintains urinary tract health
  • May prevent varicose veins

Mental Benefits

  • Reduces stress
  • Increases focus
  • Relieves mild anxiety & depression

Contraindications:

  • Knee, hip, or groin injury
  • Arm, elbow, or hand injury
  • Low back pain or injury

Supported Reclining Bound Angle Pose

Props

1 strap

1 Bolster

2 Blocks or blankets

1 neck pillow or rolled up towel

1 eye pillow or mask (optional)

 

Reclining Big-Toe Hold

Reclining Big Toe Hold stretches your leg and arm muscles. This is a moderately difficult pose and can be challenging if you have limited arm and leg flexibility.

If you you do not have the flexibility to keep your leg and arm straight, use a strap. Place the soul of your foot against a strap and lift your leg, using one hand, keeping your arm and leg straight as high as comfortably possible. Your leg and arm flexibility will increase with time and practice.

Do not worry if using a strap is the only way you can do Reclining Big Toe Hold. There are many yoga poses that are beyond the limits of some people. I know from personal experience.

English Name: Reclining Big Toe Hold

Sanskrit Name: Supta Padangusthasana

Difficulty Level: 5

Start Position: Reclining on your back

Instructions:

Step 1.

Bend your right knee and curl your first two fingers of your right hand around your big toe.

Step 2.

Rest your left hand on your left leg. Straighten your right leg upward towards your head.

Step 3.

Hold the pose for several breathes or as long as it feels comfortable.

Step 4.

Release and repeat on the other side.

Physical Benefits:

  • Stretches & maintains hip flexibility
  • Stretches wrists, arms, and legs
  • Opens up the chest
  • Improves lung capacity
  • Helps pituitary and thyroid function
  • Reduces fatigue

Mental Benefits

  • Reduces stress
  • Calms the mind
  • Relieves mild anxiety & depression

Contraindications:

  • Pregnancy
  • Low back or spine injury
  • Hip or shoulder injury
  • Hand injury

Asana Of The Month: Corpse Pose

Corpse pose is a simple relation pose performed before and after a yoga practice. But you can use Corpse pose to relax any time you feel anxious or stressed. In vigorous yoga classes, like vinyasa and hot yoga, Corpse pose allows the body to cool down while calming the mind. Combine Corpse pose with Complete Yoga Breathing. You can also use Corpse pose to meditate and for yoga nidra.

English Name: Corpse

Sanskrit Name: Savasana

Difficulty Level: 1

Start Position: Reclining on back

Instructions:

Step 1. Close your eyes

Step 2. Space your feet about a foot apart and let them fall apart.

Step 3. Place arms 12 to 15 inches from your side with your palms facing up.

Step 4. Relax and let go of your breath.

Physical Benefits:

  • Reduce blood pressure
  • reduce fatigue
  • Relaxes the body
  • Rejuvenates the body

Mental Benefits

  • Reduces anxiety, stress and mild depression
  • Calms and centers the mind
  • Reduces insomnia

Contraindications:

  • Lower back injury
  • Spinal injury
  • Pregnancy

Reclining Hero (supra virasana)

Reclining Hero begins in Hero pose and continues until the upper back and shoulders lie flat against the floor. Although Reclining Hero has the same level of difficulty as Hero pose, you may find it more challenging depending on the physical condition and flexibility of your knees, legs, back and shoulders. If reclining hero is too intense for you, practice the gently variation as you increase your flexibility. Remember to always listen to your body and do not overextend yourself.

English Name: Reclining Hero

Sanskrit Name: Supra Virasana

Difficulty Level: 4

Start Position: Hero

Instructions:

Step 1.

Starting in hero pose, use your arms and walk your elbows back until your shoulders and head are on the floor.

Step 2.

Extend your arm up and over your head.

Step 3.

Breath normally and remaining the pose as long as it feels comfortable. To get out of the pose, you can return to hero pose or swing your feet out and roll over onto your side to come up into a sitting position.

Gentle Variation

If you feel tension in your legs, hips, low back or neck try supported hero pose reclining on a bolster or folded blanket.

Physical Benefits:

  • Opens lower back & chest
  • Improves lung function
  • Improves knee, hip and ankle flexibility
  • Helps relieve menstrual discomfort
  • Can lower high blood pressure

Mental Benefits

  • Reduces anxiety and stress
  • Improves focus

Contraindications:

  • Injured coccyx
  • Knee or ankle injury (try gentle variation)
  • Arthritis (try gentle variation)
  • Pregnancy after 1st trimester

Virasana vs. Vajrasana

Common comments for the Virasana YouTube video is that the pose is Vajrasana or “what’s the difference between Virasana and Vajrasana.

All pose names in Hatha Yoga Asanas are based on B.K.S. Iyengar’s Light on Yoga. Other schools of yoga can call the pose by different names.

In this case, Virasana is Hero Pose and Vajrasana is kneeling pose.

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