Supta Baddha Konasana
(Reclined Bound Angle Pose) »
In this asana, the chest is fully open due to the actions of the arms and shoulders. Because of the leg position, blood circulation to reproductive organs is increased. With regular practice, the prostate in men is believed to remain healthy, and those suffering from prostate disease or malfunction might gain benefit. Practice also brings increased flexibility to hip joints, chest and shoulders.
1. Place a yoga mat or blanket on the floor and lie on it with legs extended straight.
2. Bend your knees and bring the feet close to your buttocks. Keep your feet hip-width apart. Grasp your ankles with your hands and bring your heels close to the buttocks, keeping the soles of your feet on the floor.
3. Press your feet down, lift your buttocks off the floor and bring your hands underneath the buttocks with your fingers interlocked.
MANOA YOGA CENTER
Gain flexibility in the hip joints, chest and shoulders by practicing the Reclined Bound Angle Pose.
4. Lift your buttocks higher and roll your upper arms out, bringing them underneath your trunk. Lift the buttocks even more and clasp your right ankle with your right hand and left ankle with your left hand. If this is difficult, loop a belt or rope around your ankles and grasp them instead. Press your upper arms down to lift the chest.
5. Take your knees out to the side, spreading your thighs apart as you set your buttocks onto your wrists and your trunk onto your upper arms. The chest is now well expanded and groin opened.
6. As you stay in the pose, continue to spread your chest, breathing evenly and deeply. Expand your groin to your inner knees, allowing the knees to come closer to the floor. Do not lift your feet off the floor. Allow the back of your neck to lengthen along the floor while keeping your throat soft. Stay for up to a minute without straining.
7. Release the grip of your hands, bring the knees up by using your hands on the outsides of the thighs, and rest on the floor.
and Shelley Choy
are certified Iyengar Yoga teachers and co-direct the Manoa Yoga Center at Manoa Marketplace. Visit www.manoayoga.com
or call 382-3910. Manoa Yoga Center, the authors and the Star-Bulletin take no responsibility for any injury arising from the practice of these yoga postures. Readers should seek a doctor's approval before commencing this yoga practice.