How to Strengthen Your Lower Body
This is a deep relaxing pose, excellent for restorative purposes for both opening the hips and relaxing the lower back. It goes by the name of Reclined Bound Angle Pose. The formal name is Supta Baddha Konasana Pose. Practice this pose 2-3 times a week for few months and you will notice that you are able to sit in a meditation pose for longer periods of time.
Benefits Of Reclined Bound Angle Pose:
- Stimulates the heart and improves general circulation.
- Lower blood pressure and decreases the heart rate.
- Stimulate abdominal organs like the bladder, kidneys, ovaries and prostate glands.
- Relieves symptoms of stress and mild depression, anxiety, panic attacks, PMS, and menopause.
- Helps to soothe menstrual discomfort and digestive ailments.
- Stretches and strengthens and improves the flexibility of the knees, inner thighs, and groins.
- Reduces fatigue, relaxes the mind and central nervous system.
- It helps in extending the inward thighs and knees and in opening up the crotches.
- Calms the nervous system.
How To Do This Yoga Pose:
- Begin lying supine on the mat, rest your arms by your sides, palms facing up.
- Inhale. Scoop your tailbone toward your navel to close the space between your lower back and the mat. This spinal extension will protect your lower back and engage the oblique muscles on either side of your abdomen.
- Exhale. Press the bottom corners of your shoulder blades up toward your heart center to bring your shoulders down onto the mat.
- Inhale.Bend your knees straight up and draw your heels toward your body.when your feet are one or two feet from your buttocks.Stop.
- Exhale.Gently drop your knees to the sides of your body(right knee to the right, left knee to the left). as your legs open outwards, bring the soles of your feet together. Nestle your heels as close to your hips as is comfortable.
- Keep your arms by your sides, palms facing up, or place your hands, palms down, on your belly.Close your eyes.
- Inhale.Gently press your lower back and shoulders down into the mat.
- Exhale.To drop your thighs lower to the mat and to, ultimately, stretch the hip rotators further.Imagine you are drawing your inner groins into hip joints. Use this motion, concentrated in the inner hips, to press your legs closer to the mat. Forcing the knees to the mat(the natural tendency in this pose) gives a less comprehensive for your knee joints.
- Breath and hold the pose. Extend the spine and press the shoulder blades up with every inhale. Draw the groins into the hip joints with every exhale.
- Inhale. Lift your legs and bring your knees together. Exhale. Straighten your legs and come back into a supine position.