This pose is a good stress-reliever and can relax your body completely. It helps to relieve PMS and menopausal symptoms and has benefits for women preparing for childbirth. In addition, the pose calms the mind, improves digestion, and can help relieve mild depression. It gently opens the hips and chest and is an excellent pose to experience a healing heart meditation.
Bolster, Pillows, Strap, and Sandbag.
1) Sit in Baddha Konasana. On an exhale recline your lower back and torso towards the bolster behind positioned behind your pelvis.
2) Position a pillow under each knee and relax your head down onto the bolster.
3) Allow your hips to externally rotate falling out to the sides as your groins sink in towards the pelvis.
4) Position your arms on the floor or pillows angled about 30 degrees away from the torso. Palms face upwards.
5) Stay in the pose for a few minutes increasing the hold to 10 minutes with continued practice. To come out use an arm to roll to the side, sliding off the bolster, rest for a few breaths before slowly coming up to a sitting position.
A strap can be looped behind lower back, over insides of legs and around feet and loosened to a point where no leg muscles are activated, the body completely being supported by the strap and pillows. Therefore, no effort is needed to maintain the feet together. Additionally, Sandbags may be positioned on the inner thighs to ground the legs. However, it is important to make sure that the legs are fully supported before placing sandbags.
Take a deep 3 count breath into the belly. Allow the breath to circle in the belly holding the breath for one count before slowly exhaling the breath for 6 counts.
This pose should be avoided if you have a shoulder or hip injury. If you’ve had a knee or groin injury, use ample props to abstain from any stretch to the groin. Avoid this pose after child birth as the pelvic muscles and supportive structures may be overstretched.