Restorative Poses – Cobbler’s Pose

Supta Baddha Konasana

Supported Cobbler’s Pose is one of the most important restorative poses. Physically it opens the chest, abdomen and pelvis. These areas are often restricted by how we sit and stand, the shape of our chairs, the fit of our clothes and how much time we spend looking down into our hand-held electronic devices. Psychologically, this pose allows for deep opening with safety and support. In the Yoga Sutras Patanjali writes about hiranyagarbha, the great golden womb of the universe. Patanjali teaches that the entire universe is held within this golden womb.  As you practice Supported Cobbler’s Pose allow yourself to enter into this primordial space of complete rest and ultimate protection.

There are many versions of Reclined Cobbler’s Pose. In the picture, I am demonstrating the simplest. I have used a long rolled blanket folded in a “U” shape around my feet and hips to help draw my legs towards my torso and cradle them there. In this version, I am lying flat on the floor. This is nice to do lying on a carpeted floor with a blanket over you to keep warm. Use an eye-pillow if you have one. Put on some soothing music, if you like and set a timer for anywhere from 5 to 15 minutes. I have been playing a choir singing the mantra So-Hum. You can find it here on youtube.

Restorative Poses

For the month of December we will focus on restorative poses.

That doesn’t mean that we will turn our vinyasa classes into restorative classes. It just means that we will include a restorative posture during every class.

Some students have a hard time with restorative postures. They might not see their value. After all, you are not really “doing” anything in a restorative pose. But, restorative poses are deceptively effective if you give them a chance.

Take Reclining Hero Pose, for example:

Some students can lie down in this pose fairly easily, but can’t hold it for 2 minutes. That is an example of what I would call deceptive flexibility.  This is when you can force your body into a position but you cannot maintain it because it is not comfortable. You are not really that flexible. That is an example of “doing the pose”. If you can cultivate a sense that you could be in a posture forever, then the pose can do you. Your body can reap the benefits of the pose and you can reset your resting muscle length.

If you are willing to experiment with props and support your body in a pose, you can cultivate a sense of serenity and equipoise in a pose and you might feel that you could stay forever, or at least 2 to 3 minutes with ease. In modern exercise physiology we have learned that you need to hold a stretch for between 30 and 120 seconds in order to change the resting length of your muscles.

Restorative postures are the perfect balance to busyness; the perfect antidote for this holiday season. Give them a try this month.

2017 Postures for the Year

The following is a list of the Postures of the Month for 2017.

January - Plank poses and all of their variations:  High Plank, Low Plank, Side Plank, Reverse Plank, Handstand and Headstand.

Karin in Vasisthasana

February - Dwi Pada Viparita Dandasana or Kapotasana - Wheel on your forearms or Full Pigeon

Cailen in Kapotasana

March - Astavakrasana - Eight crooked places pose

Karin in Astavakrasana

April - Eka Hasta Adho Mukha Vrksasana - One arm Handstand

(Pic Coming Soon)

May - Padmasana - Lotus

Karin in Padmasana

June - Natarajasana - Dancer's Pose

(Pic Coming Soon)

July - Visvamitrasana or Hanumanasana -  Side Plank, bottom leg lifted or Split

Karin in Visvamitrasana

August - Prasarita Padottanasana to Sirsasana II -  Wide-Leg Forward Fold to Headstand

Karin in Sirsasana II from Prasarita Padottanasana

September - Salabhasana/Locust

(Pic coming soon)

October - Eka Pada Koundinyasana I

Karin in Eka Pada Koundinyasana I

November - Dancing Warrior Series

(Pic coming soon)

December - Choice of Restorative Pose

Karin in Supta Virasana