Supta Baddha Konasana or Reclined Cobblers Pose

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I used to refer to this as my exhaustion pose. When I wanted to do something but didn’t feel like moving I would spend twenty minutes in Reclined Cobblers Pose, also known as Supta Baddha Konasana. Among other things it stretches the quadratus femoris, the muscle I wrote about earlier in the week. The beauty of this pose is that it is a passive hip opener and a passive heart opener. Who could ask for more?

Supta Baddha Konasana
  • Lay flat on your back with a blanket or towel rolled up, lengthwise under your spine. You could also place pillows under you. Your torso and head should feel supported. Make sure the head is extending with the spine and not dropping back too far.
  • If you have a yoga belt bring it behind your back and inside of the thighs and in front of the feet. Once you get the hang of it, it will make sense.
  • Don’t hesitate to put blocks under the outer thighs for support. I don’t but that doesn’t mean you shouldn’t
  • Bring the soles of the feet together as close to the hips as possible.
  • Keeping the soles of the feet together, let the knees fall open to the side.
  • Support the outer leg with blocks or blankets or pillows under the thighs.
  • Let everything go as long as you feel supported in the shape.
  • This puts the piriformis at rest, not allowing it to do anything.
  • Try to stay for 10 – 20 minutes.

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Sunday Morning Music: Leonard Cohen
Squatting with Eccentric and Concentric Contractions

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