Pose of The Month 2017 is drawn from a few of the projects I worked on in 2016.

Several of this year's offerings are taken from two chapters I wrote for a new book by Frank Lipman MD: 10 Reasons You Feel Old and Get Fat...And How You Can Stay Young, Slim, and Happy!

Other (restorative) poses are from a project which showed how to practice when props are not available. A few are repeats from previous years. Still more were written especially for this website.

The twelve poses strung together, one for every month of the year, make up a balanced sequence for you to practice.

January | February | March | April | May | June | July | August | September | October | November | December

spacerNovember —
Supta Baddha Konasana
Reclining Bound Angle Pose

Practice time: 1 – 3 minutes.

Models: Justine Fisher, Brina Gehry and Susan Turis.

This version of Supta Baddha Konasana is great for when your don't have any props.

Sit on the floor, close to and facing the wall. Bend your knees out to the sides, and bring the soles of your feet together. Turn your toes out and brace the balls of your feet against the wall.

If you have a blanket, fold it into a long rectangular shape to support your spine behind you.

Place your hands behind you and then leaning back on your elbows, lower your spine down along the blanket. Slide your hips as close as you can to the wall.

Check that your head is not tipping back or falling to one side. Distribute the weight of your body, the left and right sides of your torso, evenly along the blanket.

Roll your shoulders away from your neck. Turn your arms out at the shoulder sockets so that the palms face up. Allow your groins and inner thighs to extend out to the sides and your knees to descend toward the floor.

Relax your facial muscles, your eyes and your tongue. Breath evenly at first — then extend occasional exhalations.

To come out. Use your hands to press your thighs together, then roll over onto your right side. Wait for a few moments. With your left hand, push yourself away from the floor, head trailing the torso.

Supta Baddha Konasana Holding Ankles

To reach your ankles, your spine will have to arch away from the floor. Roll your shoulders back and walk them toward your feet until you can grasp your ankle bones.

Suported Supta Baddha Konasana

If you do have props, set up like this.

Be sure to have the belt well below your waist — across your sacrum.

With thanks and gratitude to my teachers, BKS Iyengar (1918-2014), Prashant Iyengar, Geeta Iyengar, Abhijata Sridhar, and Sunita Parthasarthy.

Drawings and text © Bobby Clennell. All rights reserved. No reproduction without prior permission.

©2008 – 2017 Bobby Clennell.