by Baxter and Nina

Reclined Cobbler's pose an excellent alternative to seated meditation, as you can do pranayama or any mediation practice while reclining. Because the pose is so comfortable, your mind is free to concentrate on a particular mental focus, such as your breath or any object of meditation. As your body relaxes, your mind quiets.
Reclined Cobbler’s pose is a gentle, supported backbend, which doesn’t require muscular effort. So it’s a perfect antidote for people who spend hours in forward bending positions, including cyclists as well as desk-bound people. Because backbends are typically uplifting, the supported backbend can even promote positive mood states.
Having your arms are out to the sides broadens your chest, bringing openness to your pectoral muscles. The leg position stretches and lengthens your hip and leg muscles, especially the inner surfaces of your thighs, so the pose is beneficial for people who have tight hips or inner thighs, and helps prepare you for seated postures.
With correct propping Reclined Cobbler’s pose is accessible to most people, so almost everyone can do it. And it is so gentle that it makes a great transition into regular practice from illness or injury
Baxter prescribes this pose for:
- digestive problems
- tight hips
- tight spine
- stress in general
- fatigue
- convalescence from illness
- insomnia
- cooling after overheating
- menstrual and PMS practices
Instructions: Start by assembling your props. You will need two blankets, a bolster, and a block, as shown below. Roll one of the blankets into a long, thin roll. Fold the second blanket into a square and set it aside. And place the block under the bolster so the bolster is at an angle. If you don’t have a block to put under the bolster, you can use a thick book, a piece of wood, or whatever. If you don’t have a bolster, you can make a thick roll of two blankets or perhaps use a couch cushion. Be creative!




To come out of the pose, bring your hands to your outer legs to use your hands to bring your knees back together. When your feet are flat on the floor, roll slowly onto your side, rest there for a couple of breaths, and slowly come up to sitting.
Cautions: If you have active low back pain, try reducing the arch in your back in this pose by putting a folded blanket under your hips or by moving your hips forward an inch. If you have shoulder injuries, having your arms out to the side could cause pain, so add support, such as folded blankets or towels, under your arms. If you have neck stiffness or arthritis of the neck, you may need an additional blanket under your head.
If you have arthritis of the hip or a hip replacement, make sure that dropping your knees out to the sides is not painful. Try adding more support under your legs (blocks or a thicker blanket roll), but if you can’t get comfortable, come out of the pose. The combination of a backbend with your legs out the side in this pose can compress your sacroiliac joints. Adding more support under your legs might help, but you may want to avoid this pose if you are currently having SI problems.
Keep in mind that this pose is not for everyone. So if it doesn’t work for you, try some other restorative poses instead, either those that we’ll be presenting in the coming weeks or ones your teacher recommends.
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