YOMO Week 4: Restorative & Pranayama

Supta Baddha Konasana (Reclined Bound Angle pose)


  • Sit in Baddha Konasana with feet together and knees apart in front of a bolster. Leave some space between you and the bolster.
  • With a large loop made with a strap, take the loop over the head and down close to the buttock. Loop the strap between the thighs, over the ankles, and under the feet. Tighten it down.
  • As you lie back over the bolster, tuck the buttock toward the heels with the hint from the strap and place the boney structure of the chest onto the bolster. Keep the lower back and waist free of the support so the abdomen can be hollow and soft.
  • Press the elbows down to roll the shoulders back and press the shoulder blades in. Essentially “mold” yourself to the bolster.
  • Release your arms with the upper arm turned out and palms up.
  • Relax, release, and enjoy!

Tips For Practice:

If the thighs start to “fight back” or are tense or painful, use support under the thighs so they may rest completely.

Pranayama: Ujjayi IV

  • Full controlled inhale and exhale while lying down.
  • This full controlled breath is great to practice in Supta Baddha Konasana (the restorative pose for this week). You want to begin to separate both the inhale and the exhale into their respective “compartments” – inhale in the chest and exhale in the abdomen. This balance of breath brings a balance of mind and emotional state.
  • Lie down with your chest supported – could be Supta Baddha Konasana if that is comfortable, or just supported Savasana (corpse pose) with legs released and extended.
  • Relax and release first for a few minutes of Savasana making sure the mind and the body are receptive to the breath and alert to the breath.
  • Once you decide to begin the controlled breathing, start from a natural inhale and exhale. After a normal exhale, pull a slow, soft inhale in through the nostrils to fill the chest from the bottom ribs to the top.
  • Pause for a moment at the top of the breath and hold firm the space found from the inhale.
  • Release a slow, smooth, soft exhale through the nostrils and emphasize the release of the abdomen from the bottom ribs hollowing out to the base of the pelvis.
  • You may recover with normal breaths in between – especially if you find you become tense, are trying too hard, are over heated, or just out of breath.
  • Repeat as long as you can recover and relax.
  • Relax for a few minutes of Savasana after you are finished with cycles of Ujjayi.