Things You'll Need:
- Yoga mat
- Yoga strap
- 2 lightweight foam yoga blocks
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Step 1
Use three yoga poses to prepare you for the final pose of Reclining Bound Angle Pose as this pose requires a deep external rotation in both hips. Start with Resting Single Pigeon Pose by lying flat on your back. Cross your right ankle over the left leg and flex the foot. Lift the left leg and keeping both feet off the floor, weave your right hand through the opening of your legs and place it behind the left thigh. Place your left hand there and interlace the fingers. Lie back so the back of the head and shoulders remain on the floor. Remain in this pose for five to eight breaths.
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Step 2
Try a variation of Bridge Pose: lie on your back with your feet flat, hips-width distance apart, knees bent. Lift the hips and raise your arms overhead and rest the back of your hands on the floor above your head. Keep pressing into the feet to keep your hips up and direct your tailbone towards the back of the knees. Remain in Bridge for five to eight breaths.
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Step 3
Move to Reclining Big Toe Pose. Lie on your back, as you did for the set up for Bridge. This time loop a yoga strap over your right foot and hold both ends in your right hand. Place your left hand on your left hipbone. Lower your right leg to the right as far as you can, keeping the leg straight. Remain for five to eight breaths. Remove the yoga strap and repeat for the left leg.
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Step 4
Lie back for an easy transition pose to further open the hip joints to prepare you for the final pose. Lie back and place one hand on each knee and dial the knees away from each other in small circles. Then rotate the knees in the other direction.
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Step 5
Sit up to set up for the final pose. Create a belt with your yoga strap and loop it around your waist, placing the strap above your hips and the other end around your feet. Bring the soles of the feet together. The legs are in Baddha Konasana A shape--a kind of "diamond" shape. Next, place one yoga block behind your back at the bottom tips of your shoulder blades. Take a second yoga block and place it at the base of your skull. Lie back so that the two blocks become "furniture" that you rest upon. Remain for one to two minutes.
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Step 6
To exit, take the feet flat, knees bent. Place your hands flat behind your hips and sit up. Remove the yoga strap and move the yoga blocks to the side. Lie back down and draw both knees to the chest, rolling left to right. Roll off to the right side and sit up.
