supta = lying down reclining
baddha = bound
kona = angle
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Step by Step
1. Lie supine on the floor. Bend your knees and place your feet together flat on the ground. Slowly slide your heels close to the groins.
2. With your hands grip your upper thighs and rotate your inner thighs externally, imagining your outer thighs moving away from your center. Rest your arms (palms up) on the floor, angled at about 45 degrees from the sides of your torso.
3. Contract your abdominal muscles and move your tailbone under towards the pubic bone. This pelvic tilt lengthens the lower back and stabilizes the spine. Maintain this tilt throughout.
4. The natural tendency in this pose is to push the knees toward the floor in an attempt to increase the stretch of the inner thighs. But especially if your groins are tight, pushing the knees down will actually do the exact opposite. Instead, imagine that your knees are floating up toward the ceiling and continue settling your groins deep into your pelvis. Your knees will follow accordingly and will you achieve a greater release.
5. At first stay in this pose for around a minute. Gradually, as you feel comfortable, extend your stay anywhere from five to 10 minutes. To come out of this pose, use the palms of your hands to press your thighs together, roll over onto one side and push yourself away from the floor.
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Benefits
* Releases the tailbone and sciatic nerve of tension
* Stretches knees, inner thighs, and opens up the groins
* Relieves mild depression, PMS, and menopausal symptoms by stimulating the abdominal and pelvic organs
* Relaxes the mind and central nervous system
* Excellent hip opener for pregnant women
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Modifications
* If you experience strain in your inner thighs you may place a block or cushion underneath your feet.
* If you feel any discomfort in your neck place a small, but firm pillow under your neck.
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Contraindications
* Hip, shoulder, or knee injury
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Namaste.
Tara
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