Reclined Bound Angle Pose falls under restorative yoga, focusing on body awareness to renew energy and calm the nervous system. Typically concluding a yoga session, it offers a beautiful and relaxing way to gain control over the body and mind. The supine position provides rest to the back and hips, making it essential in every yoga session. Despite its seemingly easy appearance, achieving the focus on the body while keeping it relaxed requires practice. This pose serves as a base for various reclined bound angle pose variations and can be incorporated into flow yoga sequences, contributing to an energy boost in the body.
Benefits Of Reclining Bound Angle Pose
- Increases passive hip flexibility, stretching inner thighs and lengthening adductor muscles.
- Benefits pelvic floor health by allowing relaxation of pelvic floor muscles, not just contraction.
- Aids lower body recovery for activities like running, cycling, or dancing, releasing tension from glutes, thighs, calves, and ankles.
- Induces relaxation, helping release pent-up tension and prepare the mind for sleep, making it beneficial at the end of the day.
Instructions (Step-by-Step)
- Start lying on your back, feet on the mat, knees pointing up.
- Place heels close to the groin, pressing the tailbone into the ground.
- Exhale, open the knees, letting them fall toward the floor.
- Use hands on the outside of thighs for support.
- Bring soles of the feet together, palms facing up alongside the body.
- Relax shoulders, keeping them down and away from the ears.
- To exit, use hands on the outside of thighs to gently lift legs to starting position.
- Place feet hip-width apart.
Common Mistakes Of Reclining Bound Angle Pose
If your knees naturally reach high into the air during Reclining Bound Angle Pose, avoid the temptation to press them to the ground forcefully. This inclination is often related to hip structure rather than muscle tightness and can lead to strain in the hip joints. It’s important to respect your body’s natural alignment and not force the knees down, focusing instead on gentle and mindful practice to avoid unnecessary strain or discomfort.
Precautions Of Reclining Bound Angle Pose
- Avoid the pose if you have a recent or ongoing lower back, hip, or knee injury.
- Pregnant women should practice under the supervision of a yoga teacher and ensure proper support for the head and chest.
- If you experience aches or pains in the knees, groin, or hips during the pose, stop if the discomfort deepens as prolonged practice won’t bring added benefits.
- Be cautious not to arch your back, as it can lead to injury. Use a bolster if needed to maintain proper form and protect the back.
Modifications
- If knees are uncomfortable, place blocks under them.
- Ease discomfort by putting a folded blanket under the feet.
- Maintain form and closeness to the groin by using a strap around the balls of the feet.
Variations
- Use a blanket to prop the torso up at a forty-five-degree angle during pregnancy.
- Cross legs and perform reclined easy pose.
- Increase intensity by placing a blanket under the hips.
Reclining Bound Angle Pose For Beginners
Practice Reclining Bound Angle Pose For Beginners By Following These Steps
- Start in Staff Pose (Dandasana) with legs extended.
- Bend knees, bring heels toward pelvis, and press soles of feet together, letting knees drop open (Bound Angle Pose).
- Lean back, lower back to the floor, and shift buttocks gently from side to side for proper spine alignment.
- Draw shoulder blades inward, relax arms with palms facing up.
- Relax buttocks, lengthen tailbone toward heels.
- Close eyes, turn awareness inward, and let breath occur naturally.
- Stay for 1-10 minutes.
- To exit, bring knees together, roll to the right side, and use hands to press up to a comfortable seated position.
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