A Restorative Yoga Session - Relax In Supta Baddha Konasana to Breathe and Flow

A practice to use to help relieve stress and anxiety, and also for general good health. Lying in the open and relaxed pose of Supta Baddha Konasana (reclined bound angle pose) opens up the body and allows muscles to let go and get the benefits of the 3-stage breath. Feeling the breath expanding the belly, chest & upper chest, this is a really important breathing practice to master. Breathe and flow through life!
This is a restorative yoga sequence, using the 3 part yoga breath to relax and restore. This is suitable for all from beginners to more advanced yogis. It's for anyone who wants to relax while nourishing the body with this breathing technique. This is often referred to as "slow yoga".
The breathing techniques in yoga are called Pranayama, which means "life force", we are opening and cleansing the body by breathing fully. These breathing practices will teach you how to reduce and handle stress in your life.
The pose we use in this practice is Supta Baddha Konasana, or reclined bound angle pose.
In our modern lives it is often perceived threats rather than real threats that lead to an over-exposure to stress and the result is that we usually breathe in a very shallow manner. Our bodies become depleted and we don't sleep well. On top of that we have the real stressors of loud noise, pollution & busyness.
We are no longer threatened by tigers in the forest, but we are threatened by many "what if's". What if I lose my job, what if I don't find love, what if I can't find an answer to the problem my boss wants me to solve? What if that car hits my car, what if I'm late, what if I lose my mobile phone?
When we are stressed our body goes into "Fight or Flight" mode. In this mode our bodies contract and become tense, our digestive system shuts down, all resources are put to work to be prepared to fight or flee. Our breathing is fast and shallow and the body tense. Our system is flooded with stress hormones from the adrenal glands.
Optimally we should be in "Rest & Digest" mode. By learning breathing practices, we learn how to turn on this response rather than fight or flight. We also learn to quickly recognise when the stress response is happening, so we can deal with it.
In this practice we are going to use the 3 part breath, while lying in a position that opens up the chest and torso. It can feel a bit vulnerable at first, so take your time and move out of the pose if you need to. You can cover yourself with a blanket if you feel cold or want the covering.
I will be using a bolster, the best substitute is one or two quite firm pillows wrapped in a big towel or blanket. You want the support to stay stable, so it is worthwhile tying the bundle, with scarves. You can watch a demonstration of how to "create" a bolster, linked in the video. You can also use some support under your knees, I will be using blankets, but it could be towels or yoga blocks.
This is a great evening yoga practice to help you relax before bed and sleep well, or simply for relaxation at any time of the day. Regular yoga is great for reducing stress and anxiety. Yoga is great therapy!
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Namaste,
Susie