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Institute of Serenity PMB 875, 713 W. Spruce, Deming, NM
Teaching Relaxation, Rest, and Renewal since 2002
Serenity Practice:
Fall 2008
Supported Bound Angle Pose
The Supported Bound Angle Pose is one of the most relaxing poses of all restorative yoga poses.
Restorative yoga is different from the way we usually practice yoga. Here, we spend - without moving - up to twenty minutes in a pose while the body is supported by various combinations of blankets, pillows, and other props.
These props release the muscles and bones from their roles of support. Consequently, the nervous system sends and receives fewer messages and becomes quiet.
Restorative yoga is the simple practice of lying down and being still. With a regular practice of restorative yoga, you can learn to be present and attentive to your inner space.
Restorative yoga is great for those of us who are exhausted, depleted, in recovery from an illness, or deal with major life events. Moreover, because the stretching is minimal, it is ideal for very stiff people.
To learn more about Restorative Yoga, read Relax & Renew, Restful Yoga For Stressful Times by Judith Lasater, Ph.D., P.T.
Bear in mind that we all are used to discomfort and tend to ignore a pulling sensation in the spine or a slight throbbing in the temples, for example. Therefore, it may take a while before you feel completely relaxed in this pose.
What you need for Supported Bound Angle Pose:
Yoga bolster (or substitute it with two or three blankets)
How to substitute a yoga bolster: Fold two open blankets in half two or three times, depending on the size of the blankets. Then roll one blanket up, starting at the long folded edge. Wrap the second blanket around the first one.
How to fold a long-roll blanket: Fold an open blanket in half two or three times, depending on the size of the blanket. Then roll the blanket up from the long folded edge.
How to fold a double-fold blanket: Fold an open blanket in half two or three times, depending on the size of the blanket. Fold it again in half, but this time lengthwise. If it turns out that the height of this blanket is not sufficient, fold it lengthwise a second time.
The Pose: Click on the photo to enlarge it.
Click on the photo to enlarge it.
Supported Bound Angle Pose: The Practice
Study the photos and have the blankets you will need ready. You will need the bolster (blanket roll) for under your torso, the double-fold blanket for under your head, two long-rolled blankets for your arms and two more long-rolled blankets for under your legs. Keep in mind that finding a completely comfortable position for the entire body is of paramount importance. Therefore, take your time.
Set your timer for 15 to 20 minutes.
Begin by sitting with your knees bent in front of the short end of your bolster (blanket roll). Make sure that you are sitting close enough to the support so that your tailbone touches it.
Use your arms for support as you gently lie down. The bolster should support you from your sacrum to your head.
If you feel any discomfort in your lower back, adjust the height of the bolster (blanket roll).
Now place the double-fold blanket crosswise over the top end of the bolster (blanket roll) under your neck and head. Make sure your entire neck is supported. Your forehead should be slightly higher than your chin, your chin slightly higher than your breastbone, and the breastbone higher than the pubic bone.
Place the soles of your feet together and let your knees fall out to the sides. Place a long-roll blanket under each thigh. These blankets should completely support the weight of your legs. You should feel no muscular effort in your thighs.
Next, position two more long-roll blankets to support your arms and lie down again. Make sure that you rest each forearm in the middle of its long-roll blanket, parallel with the edges of the blanket.
Place an eye bag or a washcloth over the closed eyes.
Direct your attention inward, breathing evenly and gently.
Release any tension from your forehead, your eyes, your facial muscles, your jaws, your neck, shoulders, arms, spine, and legs.
For the next ten to fifteen minutes, allow yourself to sink deeply into relaxation while you continue to breathe slowly and gently.
When you feel ready, remove the eye bag and slowly open your eyes.
Slowly roll over to one side, press down with your arms and sit up.
Benefits:
Opens the chest, abdomen, and pelvis (These areas are often restricted by the way we stand and sit.)
Benefits those with high blood pressure and breathing problems
Helps menstruating women
Provides the experience of safety and support
Caution if you have:
Disc disease in the lower back or chronic sacroiliac dysfunction
Restorative yoga is different from the way we usually practice yoga. Here, we spend - without moving - up to twenty minutes in a pose while the body is supported by various combinations of blankets, pillows, and other props. 
