MODEL: GOWRI S.
Supta Baddha Konasana, or the Reclined Bound Angle Pose, is a restorative asana that enhances flexibility, relaxation, and circulation in the pelvic region. When practised with the support of a yoga wheel, this pose deepens spinal extension, opens the chest, and gently releases tension in the groin and hip joints.
The yoga wheel provides controlled support, promoting a deeper stretch while maintaining alignment and minimising strain. This variation is particularly beneficial for women at all stages of life. Regular practice can help improve posture, relieve lower back discomfort, and enhance pelvic mobility.
METHOD:
* Place a yoga wheel with a diameter of around 40cm and a width of about 15cm
* Sit upright with your legs crossed and ensure your sitting bones are grounded.
* Position the yoga wheel directly behind your lower back.
* Bring the soles of your feet together in Bound Angle Pose, and allow your knees to move closer to the floor.
* Hold the wheel with both hands and bring it near your lower back for support.
* Slowly lean backward, allowing your spine to rest along the curve of the wheel.
* Let your neck, chest, and the lower back extend and open as the wheel supports your arch.
* Extend both your arms overhead, keeping them straight and stretching the neck.
* Stay in this posture for around two minutes, maintaining deep, steady breaths.
* To release, bring your arms back up, engage your core, and slowly return to a seated position.
* Repeat the pose, if needed, and relax.
* For additional comfort, sit on a folded blanket before arching back to ease the transition.