Supine Bound Angle

Supta Baddha Konasana

Pronunciation: (SOOP-tah BAH-dah cone-NAHS-anna)

Level: Basic

Instructions

1. Lying on your back, bend the knees and bring the bottoms of the feet together. Bring the feet to the floor with the heels close to the hips. Let the knees open wide apart.

2. Inhale and slide the arms along the floor up over your head. Place the palms together, crossing the thumbs.

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3. Breathe and hold for 4-8 breaths.

4. To release: exhale and gently release the arms and legs.

Benefits + Contraindications

Benefits: Supine bound angle is a simple posture which gently opens the hips and the shoulders.

Contraindications: Recent or chronic injury to the hips or shoulders.

Modifications + Variations

Modifications: Support the knees, low back and/or arms by placing bolsters or blankets underneath.

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Variations: A) Rest the arms by your sides, palms facing up. B) Rest the hands on the thighs to encourage the knees to drop towards the floor.

Vinyasa

Use one or more of the following postures to build a sequence leading up to this pose: Belly Twist, Half Shoulderstand, Joyful Baby, Wind Reliving pose.

Use one or more of the following postures to build a sequence ending after this pose: Bridge, Plow, Shoulderstand, Shavasana.

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