Reclined Shoelace Pose - Supta Gomukhasana
Contents
Reclined Shoelace Pose, also known as Reclined Cow Face Pose or Supta Gomukhasana, is a yoga posture that is commonly practiced to stretch the hips and thighs. It is a variation of the seated Cow Face Pose (Gomukhasana) that is done lying down.
Reclined Shoelace Pose is a great pose to help open up the hips and stretch the glute muscles. It can be especially beneficial for people who sit for long periods of time, as it can help counteract the negative effects of prolonged sitting on the hips and lower back. The pose can also help alleviate tension in the lower back.
Pose Detail
- Difficulty: Beginners
- By Type: Flexibility Yoga Poses, Hip Opening Yoga Poses
- Body Position: Supine Yoga Poses, Twist Yoga Poses
- By Benefit: Yoga Poses For Digestion
Step-by-Step Instructions
Benefits and Contraindications
Decompresses the lower back
Encourages deep relaxation
Increases hips mobility
Massages the organs of digestion
Stimulates the gallbladder and urinary bladder meridians
Recent surgery on the hips or knees
Pregnancy
Knee or hip injuries
Ankle or foot injuries
Photo poses in different angles
Modifications and Props for Beginners
- A pillow or blanket can be placed under the head or hips for added support and comfort.
- A block can be placed under the hips to elevate them and deepen the stretch in the hips and thighs.
- Practicing this pose with the feet up against a wall can provide added support and make it easier to hold the pose for longer periods of time.
Useful Tips
- Deep breathing can help release tension in the hips and promote relaxation.
- Release the pose slowly and gently to avoid any sudden movements that may cause injury.
- Pay attention to how the pose feels in your body and modify or come out of the pose if you experience any discomfort or pain.
- Practice regularly, consistent practice can help improve flexibility and reduce tension in the hips.
Variation
Cow Face Pose
The Cow Face Pose is a delightful yoga asana that engages the entire body, from head to toe. This seated posture effectively targets both the upper and lower body, making it an ideal choice for individuals aiming to enhance their flexibility. While achieving the complete expression of this intermediate pose involves flexible shoulders and hips, modifications can be applied to tailor the pose to your individual needs.
This ensures that the pose remains accessible to anyone seeking to practice it and reap its comprehensive range of benefits. This pose is a very good variation of the Reclined Shoelace Pose.
Cow Face Pose with Eagle Arms
The Cow Face Pose with Eagle Arms, also known as Gomukha Hasta Garuda Asana, is a fantastic posture that serves as an effective hip opener. It works by stretching the piriformis, gluteal muscles, and outer legs deeply. Simultaneously, it offers a stretch to the upper back and shoulders, promoting improved posture and enhanced spine strength.
This seated pose provides a comprehensive workout for both the upper and lower body, making it an excellent choice for those seeking to enhance their flexibility.
Frequently Asked Questions
Yes, beginners can practice Reclined Shoelace Pose with modifications and the use of props such as blankets or blocks to make the pose more accessible.
You can hold the pose for 30 seconds to 1 minute on each side, or for a longer duration if you are practicing a more restorative variation.
Reclined Shoelace Pose can help to relieve tension in the hips and lower back, which can be beneficial for those who experience mild to moderate back pain. However, if you have severe or chronic back pain, it is recommended to consult with a healthcare provider before practicing this pose.
Variations
- Cow Face Pose
- Reclined Shoelace Pose with Eagle Arms
- Double Leg Reclined Shoelace Pose
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