It’s actually really hard to come up with one favorite prenatal yoga pose. But after years of teaching prenatal yoga and going through two of my own pregnancies, Supta Baddha Konasana is it!
Supta Baddha Konasana translates to Reclining Bound Angle Pose. It is a supported restorative yoga pose. A restorative practice is an opportunity to let the body deeply rest, unwind, and release.
Supported restorative poses feel heavenly in pregnancy. Supta Baddha Konasana helps to open the chest, which can tend to collapse in pregnancy from extra weight in the front of the body. This pose promotes a feeling of receptivity in the body while completely feeling supported. It also helps to open the hips and pelvis.
Try it in the later afternoon, before dinner, or before bed. This pose also feels great after a more active yoga practice. Hopefully you will feel renewed, calm and relaxed yet with new energy after practicing Supta Baddha Konasana.
• Sit on the floor with a bolster or a few rolled up blankets placed two to four inches behind your pelvis, parallel to your spine. Your legs are straight out in front of you.
• Bend your knees so you can bring the soles of your feet together, close to your body. Place extra rolled up blankets under your knees for support, if needed.
• Recline back onto the bolster or blankets, with your spine in the middle. Place a separate blanket under your head for support. Rest your arms by your side, palms facing up.
• Take a couple natural breaths and let your body feel open and relaxed.
• Now sweep your outstretched arms in front of you and move your hands up over your head. en sweep your arms back down by your side, as if you are making a snow angel. Do this arm movement several times.
• Relax your arms by your sides again, with your palms facing up and elbows relaxed.
• Stay in the pose for several long and smooth breaths. You may enjoy staying in this pose for five minutes, if time allows.
• When you are ready to come out of the pose, bring your knees together and place the soles of your feet at on the floor. Slowly roll to the right side, and then raise yourself into a sitting position before getting up off the floor.