Supta Baddha Konasana Reclining Cobbler Pose

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Supta baddha konasana, or "Reclining Cobbler Pose" (supta means "sleeping" or "reclining") is a variation of the seated Cobbler Pose. This pose can be even more relaxing than the seated Cobbler Pose. In fact, one yoga teacher I know playfully refers to this pose as "Goddess Pose" because of the luxurious sense of relaxation and ease it can give. If you have difficulty sitting on the floor with your back erect, or if you'd like to practice Cobbler Pose in a different way, try Reclining Cobbler Pose.

To prepare for supta baddha konasana, lie down on a comfortable padded surface on the floor in savasana, or Corpse Pose (see Fig. YPS.3, page 122). Your arms are spread out at equal distance from your sides, palms up. Your legs are spread out in front of you, your knees are straight, the backs of the legs are in contact with the floor, and your feet are spread out at an equal distance from the midline of the body, slightly wider than hip-width apart. Take a few moments to breathe deeply and rhythmically.

Gradually bend your legs as you slide your feet up so that the soles of your feet meet one another. Bring your feet up, soles still touching, as close to the groin as you comfortably can. Rest the sacrum on the floor to allow the back to maintain its natural alignment. Allow your thighs and knees to open out to the sides as they release toward the floor. Your arms and hands rest on the floor by your sides, palms open and facing the ceiling. You are

Cobbler Pose
Fig. 13.10a: Reclining Cobbler Pose—Arms at the Sides

allowing the force of gravity to work for you in this position—through its effect, gravity is helping your thighs and knees release down toward the floor naturally, opening the hips and thighs even more.

If you would like to go deeper into the pose and give added assistance to gravity, place your hands on your knees or thighs and gently press downward with the hands to increase the stretch (see Fig. 13.10b). Only add this refinement if it is comfortable for you and if it is within your own personal level of comfort and flexibility.

Always remember: Yoga is not about competition—with others or yourself Work within your own edge of comfort. If you are a beginner, hold this pose for up to 30 seconds or so. As you gain experience, hold it for as long as you like.

Reclining Cobbler Pose is a great yoga asana to do when you may just be relaxing at home—even while watching television. Not only will you be deepening your level of relaxation, you'll be doing something very healthy to keep your male organs and reproductive gear in top working order.

Fig. 13.10b: Reclining Cobbler Pose— Hands on Thighs

Fig. 13.10b: Reclining Cobbler Pose— Hands on Thighs

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