Supine Bound Angle pose or Reclining Butterfly Pose
By Skila Ramirez, Author of YogaFit Restorative
For Reclining position, placing a single block at desired height under far end of bolster to give a slight incline of support to the spine. Sitting with sacrum and hips against the end of the bolster that is resting on the floor, being to lye back. With knees bent and toes touching, open knees and provide either blocks or folded blankets as support under the knees.
For Supine position, lying flat on your back, prop bent knees atop a bolster with toes touching. Open knees for inner thigh stretch.
Options: Place a blanket or folded up yoga mat under the hips for extra cushioning. Positioning of arms and hands can vary depending on personal comfort. During the warmer months, this open arm and palm up expression can be cooling to the body.
Chakra: Calms Chakra 1 - Hips on the floor to stay rooted to the earth. Stimulates Chakra 4 - Chest is open for heart energy stimulation.
Dosha: Calms Vata. For those with a lot of anxiety, try the reclining position first for 8-11 minutes, then lower down to the floor.
Mantra: I am open to receive all the goodness that is coming to me now.
Breathing (Pranayama): Belly Breathing. Imagining the breath is able to pool in the abdomen. Completely passive inhale and exhale.
Nada Yoga (sound): Hearing the sound Ah when you inhale, keeping the throat open, hearing long EE when you exhale. As the sound EE leaves the body, it's vibrational energy resonates out to draw in a sense of abundance. This is often chanted with the visualization of Lakshmi, the Hindu Goddess of wealth and prosperity.
Visual (Creative Visualization): Identifying your heart's desire, what is it you really want right now? See yourself either sitting and meditating or lying in a comfortable place, having all that you need to bring a deep sense of comfort and peace into your life.