Reclined Goddess Pose - Supta Baddha Konasana

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Reclined Goddess Pose - Supta Baddha Konasana

How to Do Supta Baddha Konasana
Goddess Pose - Supta Baddha Konasana. Steve Williams Photos/Photodisc/Getty Images

Type of Pose: Supine, Restorative

Also Known As: Reclined Bound Angle Pose

Benefits: Opens the groins and hips

Instructions:

1. Come to lie on your back.

2. Bend your knees, keeping the soles of your feet on the floor.

3. Open your knees out to either side, bringing the soles of your feet together. The legs will be in the same position as they are in cobbler's Pose - baddha konasana.

4. Your arms can be in any comfortable position. Out in a T shape as shown here, overhead, relaxed by your sides or resting on your thighs are some options.

5. Stay here several minutes as gravity works to deepen your stretch. To come out, reach down and help your knees come back together. Then roll over to one side and use your hands to support you as you sit up.

Tips:

1. If your legs are uncomfortable because your knees are a long way from the floor, try placing a block under each knee for support.

2. You can choose to take your savasana in this position.

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Supta Baddha Konasana With a Bolster

Supta Baddha Konasana With a Bolster
Supta Baddha Konasana With a Bolster. Hero Images/Getty Images

1. Before you lie down, take a minute to set up your bolster. If you don't have a bolster, you can stack several neatly folded blankets instead. Make your stack resemble the shape of a bolster. Some people may even prefer this method since you can easily adjust the height of your stack.

2. When you are sitting, your bolster should be snug against your butt. Lie back so that the bolster supports the length of your spine but your butt is on the floor. 

3. Separate your knees to either side, keeping the soles of your feet together. 

4. Choose a comfortable position for your arms.

Tips:

1. The idea of restorative postures is to be as supported and comfortable as possible. That way you can stay in a pose for 10 or more minutes while gravity works to deepen your stretch for you. If you feel any pain or discomfort, come out of the pose since it won't benefit you to stay in it.

2. If you want to adjust the angle of your bolster so that it slopes from your head toward your hips, place a folded blanket or a block under the bolster at the head end before your lie down.

3. If you are practicing at home, set a timer for 5 or 10 minutes so you can completely relax. Covering yourself with a blanket is also a good idea since your body cools off quickly when you're not moving it.

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