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Reclined Bound Angle Pose (supta baddha konasana)

Reclined posture that stretches your groin and inner thighs.
 

Reclined Bound Angle Pose (or supta baddha konasana) is a restful pose that helps to open your hips and pelvis. This pose also provides a good stretch to your groin and inner thighs.
 
You can easily increase or decrease the intensity of the stretch in this pose by changing the position of your feet. The closer your feet are to your groin, the greater the intensity of the stretch. The further your feet are away from your groin, the lower the intensity of the stretch.
 
For extra support in this pose, you can place a folded blanket under your head and upper back. You can also place a folded blanket under your lower back if your lower back lifts off the floor.
 
To modify Reclined Bound Angle Pose, you can keep one leg extended. You can also place a folded blanket under the thigh of your bent leg to support your knee in this modification.
 
Use caution performing this pose if you have a knee, hip, lower back or groin injury.
 
Steps:
Begin in Relaxation Pose.
Lay your arms at your sides on the floor, with your palms facing up.
Bend your knees and place the soles of your feet flat on the floor.
Bring the soles of your feet together and allow your knees to drop toward the floor.
Move your heels toward your groin as far as is comfortable for you.
(The closer your heels are to your groin, the more intense the stretch will be.)
Hold the pose for 30 seconds to 1 minute.
To come out of the pose, use your hands to press your thighs together, then roll over onto one side and move to a seated position.
 
Modification:
You can perform Reclined Bound Angle Pose while keeping one leg extended. Begin in Relaxation Pose and then bend your right knee. Place the sole of your right foot on the inside of your left leg, as close to your groin as is comfortable. Hold the pose for 30 seconds to 1 minute and then switch legs.
 
What should I do if my hips are stiff in this pose?
You can place folded blankets under each thigh to support your knees. This allows your hips to release so your knees drop down into the blankets as far as possible.
 
How can I stretch my shoulders in this pose?
To stretch your shoulders, place your arms on the floor above your head with your palms facing the ceiling. This also opens your chest to improve your capacity for deep breathing.
 
How can I reduce the strain in my inner thighs and groin?
To reduce the strain in your inner thighs and groin, perform the pose with your feet on a prop, such as a padded block or bolster. You can experiment with the height of the prop to determine what height feels the most comfortable for you.
 
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