Supine Leg-bound Pose

Many people may not know what the supine sit-up with bound legs means. In fact, it means pressing down on your feet, keeping them still, and then raising your upper body steadily. This is the correct way to do sit-ups. The supine leg-binding exercise is more suitable for people who have fixed objects to bind their feet, especially those who can use sit-up equipment and pull ropes on their feet. This kind of exercise will have the best effect. It is recommended that you practice more often.

Because your knees are still quite a distance from the ground, if you feel uncomfortable with your legs, you can place a yoga block under each knee for support.

You can also add corpse pose to your asanas.

Instructions for Supine Bound Angle Pose 2 using a yoga bolster

Before you lie down, take a minute to position your bolster. If you don't have a bolster, you can stack several folded blankets neatly on top of each other so the stack resembles a bolster. Many people even prefer this method because you can easily adjust the height of the blanket pile.

When you sit down, the bolster should rest lightly against your hips. Lie down so that the bolster supports your spine but your hips are on the ground.

Spread your knees apart and point them to the sides, and bring the soles of your feet together.

Choose a comfortable position for your arms.

The core of recovery poses is to be as supported as possible and as comfortable as possible. In this way, you can stay in a pose for 10 minutes or more, allowing gravity to help you deepen the stretch. If you feel even the slightest pain or discomfort, you can come out of the pose immediately, as continuing will do you no good.

If you want to adjust the angle of the bolster so that it slopes down from your head to your hips, place a folded blanket or yoga block under the bolster's head before lying down.

If you are practicing at home, set a timer for five or ten minutes so you can completely relax. It's also a good idea to cover yourself with a blanket, since your body heat can drain away quickly when you're not exercising.

Reclining Goddess Pose - Reclining Bound Angle Pose

Asana Instruction

Begin by lying down on your yoga mat. Bend your knees and place your feet flat on the ground. Open your knees to the sides, with the soles of your feet facing each other. Keep your legs in the same position as in Bound Angle Pose.

You can move your arms in any way that's comfortable for you. You can do it in a T shape as shown, over your head, relaxed at your sides, or on your thighs.

Hold this pose for a few minutes, allowing gravity to help deepen the stretch. To come out of the pose, reach your hands down to help your knees come together. Then bring your hands back to your sides and support your body to sit up.