How-To Yoga Videos

Supine Bound Angle Pose (Supta Baddha Konasana)

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  1. Create a vertical support for the spine and head using a bolster and three blankets
  2. The blankets are folded vertically with two blankets placed in a graduated “staircase” along the bolster and the third-placed across the top in a horizontal orientation to support the head
  3. Sit in front of the base of the bolster and bring the legs into Baddha Konasana
  4. Place a looped strap around the sacrum, across the upper, inner thighs and around the ankles
  5. Pull the strap just tight enough that the heels are held near the groins, but not so tight that there is any sense of a strong stretch
  6. Lie back on the bolster set-up, making sure the front edge of the bolster is against the sacrum and the head is supported so that the chin is not higher than the forehead
  7. Place the arms by the sides and turn the palms to face the ceiling
  8. Hold for anywhere from 1-10 minutes