Get full access to Outside Learn, our online education hub featuring in-depth yoga, fitness, & nutrition courses, when you sign up for Outside+.
Reclining Bound Angle Pose
Supta Baddha Konasana
To set up, prop a bolster up on two blocks—one at its medium height toward the end of your mat and one at its lowest height a few inches in front of that it. Place a blanket at the top of the bolster to serve as a neck support.
Sit about an inch in front of the bolster with knees bent and feet on the floor. Gently recline over the bolster and then bring the soles of the feet to touch with knees out. You can place blocks or a blanket under the thighs if your hips are tight and need support. Rest here for about 5 minutes or until you feel ready to move on. To come out, bring your hands outside your knees to draw them back toward one another, bringing the soles of the feet on the floor. From there, gently roll over to your side to come off of the props.
Eye of the Needle Pose
Lying down on your back, draw the right knee in to the chest. Bring the right ankle over the left knee. Thread the right hand through the gap between the legs. Interlace the fingers behind the left thigh. Gently draw the left thigh in toward the chest as you guide the right thigh away from you. Flex the feet and keep the left knee at a 90-degree angle. Take 5 to 10 breaths here and switch legs. Repeat on the other side.
From Eye of the Needle, draw both knees in to your chest. Rock from side to side, then gently roll onto your side. Pause here and come to a seated position and then on to your hands and knees. Bring your toes to touch with knees together or wide apart. Sit your hips toward your heels. You can stretch your arms out in front of you for an extended Child’s Pose or wrap them behind you toward your feet. Take 5 to 10 breaths here.
Transitioning from Downward-Facing Dog, lift your right leg up, draw the knee in to your chest and place the right foot between your hands. Lower your left knee onto the floor and bring the arms up overhead alongside the ears for Low Lunge. Take 5 breaths here. Then lower your hands to the mat, lift your left knee and step the right foot back into Downward-Facing Dog. Switch legs and repeat on the other side.
See alsoHow to Stay Healthy This Winter
Transitioning from Downward-Facing Dog, lift the right leg up, draw the knee into the chest, and place your right foot between your hands. Spin the back heel down and come up into Warrior II with the arms parallel to the floor. Line up your front heel with your back arch and bend the front knee over the ankle. Align your knee with your second toe and soften your front shoulder. Take 5 breaths here.
Wide-Legged Forward Bend
Transitioning from Warrior II on the right side, straighten your right leg and turn your feet toward one another. Press your feet into the mat and engage the inner arches. Hinge forward from your hips, extending your torso. Bring the hands onto two blocks and maintain length in your spine as you let the head hang low. Take 5 to 10 breaths here. Bring your hands onto the hips and press the feet into the ground as your rise up. Come back into Warrior II to cartwheel the hands down to frame the front (right) foot and step back into Downward-Facing Dog. Repeat Warrior II and Wide-Legged Forward Bend on the left side.
Bound Angle Pose
From Downward-Facing Dog, lower your knees onto the mat and come to a seated position. Bring the soles of the feet to touch with your knees bent. Place a blanket under your seat if your spine naturally rounds. Grab your ankles and lengthen the spine, hinging forward from the hips without rounding the back until you cannot go any further. Then forward bend. If the forehead does not naturally meet the feet, place one of your blocks in between the soles of the feet so that the forehead can meet the block and the neck and upper body can relax.
Also see9 Poses Your Hips Need Now
Eka Pada Rajakapotasana
From Downward-Facing Dog, lift the right leg up, drawing the knee into the chest and placing the right knee behind the right wrist. Walk your left foot back, dropping the top of the foot into the mat.
If you’re a beginner, you can keep the right ankle in front of the left hip. If your practice is more advanced, the shin can be parallel to the front of the mat. If your hips are not level, place a blanket under the right or left hip for support. Take 10 breaths here, then transition back into Downward-Facing Dog. Repeat on the left side.
From Downward-Facing Dog, lower your knees to the floor and send your hips toward your heels to sit up. Then lower yourself down onto your back into your final resting pose. You can place a bolster underneath your knees and a blanket under the head for support. Take 5 to 10 minutes to sink in here.
See also10 Steps of Yoga Nidra