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Supine Bound Angle Pose (Supta Baddha Konasana)
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- Create a vertical support for the spine and head using a bolster and three blankets
- 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
- Sit in front of the base of the bolster and bring the legs into Baddha Konasana
- Place a looped strap around the sacrum, across the upper, inner thighs and around the ankles
- 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
- 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
- Place the arms by the sides and turn the palms to face the ceiling
- Hold for anywhere from 1-10 minutes