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Supta BaddhakonasanA

This month’s pose was chosen by students, Nicole & Ashton.



about Ashton:

My name is Ashton. I am 3. I like watching PJ Masks, flying my kite, and playing outside with my brother. Nicole is my mommy.

about Nicole:

I’m a full-time freelance writer and editor. I’ve been fortunate enough to write for national outlets like The New York Times, The Washington Post, CNN and more. Right now, I’m the interim editor at The Temper, a publication dedicated to covering addiction, recovery, and mental health. I write about parenting, real estate, and a host of other subjects. I’ve been practicing yoga since 2009.


What I Love About It:

As a writer, I’m bound to my desk, forever hunched over my laptop or a notebook, and it does a number on my neck, upper back, and shoulders. I love this pose because it’s the perfect counter to all of that hunching! It gives my neck, shoulders, and upper back a break, and I love anything that opens the heart space up. I feel like my hips could always benefit from some counter-movement as well, so bringing the feet in and letting the legs open is always a welcome option for me.

What I Find Challenging About It:

As with any restorative pose, it can take a while for me to get the props just right so that I’m completely comfortable.  In this pose, that usually means figuring out what’s going to work best for my shoulders and upper back. Sometimes, there’s enough flexibility in this area to use a bolster, but sometimes, the bolster is a little too much and I have to use a couple of blocks instead.

How to Set Up/Get into the Pose:

I subscribe to the “trial and error” school of thought when I’m figuring out restorative poses. For this one, I always start with setting up blocks under a bolster so that the bolster is at an angle. That way, I start with the most support possible and have the option to remove some of it if my body is in the mood to give a little more. I then scoot my backside all the way to the base of the bolster and lower down slowly. It’s really important for me to open up my shoulders, so once my back and head are lowered down onto the bolster, I allow both arms to fall naturally on either side. Sometimes, I can reach the ground without a problem. Sometimes, it’s too much on the shoulders and I need blankets or blocks under each of my arms.

I then make the butterfly wings with my legs by pressing my feet together and allowing my legs to fall open. I slide my feet toward the rest of my body and sometimes, I place sandbags or blankets on the tops of my legs to help weigh them down a bit. Then I just close my eyes and let my body sink into the pose.

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