Step 1: You will need
- comfortable clothing
- yoga mat
- 2 yoga blocks
- 2 blankets
- yoga belt
- bare feet
Step 2: Reclining bound angle pose
Begin sitting in the staff posture with the bolster right behind you next to your buttocks and have the folded blanket on the far end of the bolster. Place the 2 blocks on either side of your hips. Have the yoga belt buckled and ready by your side. Bend your knees, bring your feet together and pull your heels close to your groin, with your knees apart. Place the belt under your feet, loop it around your shoulders and pull it back down to your sacrum. Begin tightening the belt comfortably until your feet are very close to your groin making sure the belt is always near to the back of your pelvis.
Now place the blocks under each of your thighs to support your hips and groin area. Begin to lie down making sure you pull the flesh of your buttocks forward towards your heels to lengthen your lower back and at the same time lie down slowly using the blanket to support your head. Roll your shoulders back to open your chest even more. Bring your arms out to the side with the palms facing upwards. Close your eyes, breathe calmly and feel yourself relaxing. Stay there for 1-5 minutes. This peaceful posture improves blood circulation in the abdomen, expands the pelvis and helps alleviate menstrual pain. It is a relaxing pose to calm the nervous system and the mind.
To come out of the pose, press your elbows into the floor and push yourself up to a seated position. Take the belt off and stretch your legs out in front you. If you need to relax your back after this posture, come into the extended child's pose and hold for a minute.
Step 3: Supported head to knee pose
Begin in the seated staff posture sitting on a folded blanket. Bend one knee and pull your foot in next to the opposite inner thigh and groin. Place the bolster on the extended leg's shin bone. Keep your extended leg straight and firm. Now bring your upper body forward lengthening in your waist and take hold of either side of your foot. Inhale, lengthen your torso forward and exhale placing your forehead on the supported bolster. Stay there for 1 minute to receive the full benefits of the posture. If you find it difficult resting your head on the bolster, place a blanket on the bolster too. Inhale come up and extend your torso forward, exhale come out of the pose and change sides.
Step 4: Straddle pose using the wall
For this exercise you'll need to use a wall. Place yourself against the wall sitting on a folded blanket. Bring your feet wide apart. Keep your feet flexed, toes pointed upwards and your legs straight and firm. Press the backs of your thighs into the floor. Place your fingertips behind your buttocks to lift your pelvis and sacrum and to lengthen your spine. Stay in this pose for 5 minutes. Bend your knees gently and come out of the pose.
You may also enjoy the bound angle pose as a relaxing posture using the wall again for easing menstrual pain. Stay in this posture for 5 minutes. Relax your face and calm your breath.
Begin in the seated staff posture sitting on a folded blanket and bring your feet wide apart. Place the bolster between your legs on the floor. Remember to keep your thighs, knees and toes pointed upwards and your legs straight and firm. Fingertips should be pressed into the floor behind your buttocks to lengthen your waist and spine. Now bring your torso forward placing your hands on the floor and your forehead on the supported bolster. Inhale, lift your torso slightly and extend it forward while pulling your hips back keeping your buttocks grounded. Exhale to the final position. Stay there for 5 minutes. Inhale lift up your torso, exhale come out of the pose.
Place the supported bolster and blanket onto your right shin bone. Rotate the trunk of your body towards the right leg. Take hold of your right foot or place your hand on the floor beside your right leg. Inhale, exten