Monday, October 28, 2013

In Rhythms Yoga: Monday Morning Cobbler's Pose

Recline in Bound Cobbler’s Pose or Supta Baddha Konasana at any point throughout your day to restore, relax, and release. Take a moment to lay on your back and open the knees wide like a book. Bring attention to the sensations in the body. Notice the breath, any tightness or tension and begin to dive inward, closing the eyes. Allow time for the hips to gently open and make a conscious effort to let go of emotions and burdens weighing you down.
To come into the pose: Start in a seated position. Bring the soles of the feet to touch and butterfly the knees open wide. Bring your palms behind you, near your sitting bones.  Gently come down to the forearms and make your way down to your back. Option to use a block under the knees or head for support.

To create more connection to the breath, bring one palm to the belly and one palm to the chest. For a gentle opening in the shoulders, bring your arms over your head. For an opportunity to simply let-go, leave the arms resting at your side. Feel the heart beating and connect and focus on the breath. Relax the face and the jaws. Release the tongue from the roof of the mouth. Stay here for 3-5 inhalations and exhalations or longer. Before coming out, notice how you feel.

For a variation for even more restoration use a strap and a bolster. Bring a strap around your hips and create a loop. Open the loop enough to wrap in between the legs and around the outside edges of the feet. The strap should feel supportive and comfortable, not restricting. Lay on a bolster lengthwise or a rolled up pillow to support the spine and head.

To come out: gently guide the knees back together. Draws the knees in towards the chest and roll to one side. Press yourself up to a seat.

Benefits of the pose include stretching the inner thighs, groins, knees and hips. Reclined bound cobbler’s helps to relieve symptoms of menopause and menstruation, mild depression and daily stress. It brings fresh blood to the abdominal organs and helps to increase circulation.

Notice how the mind and body feel after taking a restorative moment in reclined cobbler’s. Daily efforts to relax and let-go allow for more opportunities of experiencing sustained joy.

Create space in the body to manifest new opportunities, clear goals and reasonable boundaries in your life. We often come to yoga for its’ physical benefits, and ultimately find so many more subtle healing opportunities on a mental and potentially spiritual level.

Check with your doctor before performing any form of exercise including yoga. Always honor your body. If a posture gives you pain, gently come out.

Christi Iacono, In Rhythms Yoga

Christi is a certified yoga instructor that focuses on teaching adults, small group and private lessons, kids and family yoga. She has an intimate space in Clairemont, San Diego, located in the Mount streets. Christi has experienced many positive transformations from her regular yoga practice. She enjoys sharing her experience, passion, and dedication with her students. Christi believes that yoga is accessible to all. Rather than forcing someone’s body into a pose, she carefully works with each individual to find the variation that will best serve your body. Contact for more info. Go to to see the class schedule and instructors.

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