Reclining bound angle pose

Do not do this exercise after giving birth until your doctor says it is okay.

1. Sit on the floor with the soles of your feet pressed together. Your knees should be bent, and your feet should be as close to your body as is comfortable without straining.
2. Support your knees at the level where they are comfortable when you recline. You can place pillows or yoga blocks under your knees or use blankets. Use more than one pillow under each knee, if needed. You do not want to strain to have your knees as close to the floor as possible.
3. Use blankets to support your back. Fold one or more blankets and place them lengthwise behind your back so that your torso and head will be supported when you lie down. Make sure that the folded blankets are wide enough to go under your shoulders. You may want to position the blankets so that they fit with the curve of your spine when you lie down. For example:
   • Place one blanket against your buttocks.
   • Put another blanket on top of it to support your lower back and spine.
   • Use another blanket as a pillow to support your head.
4. Sit just in front of the blankets so that when you lie back, your torso and head will be supported. You may have to test to see how many blankets to use.
5. Gently lower yourself backward toward the floor. Adjust the blankets as needed. Put your hands down on the floor by your sides, a few inches away from your body. Use blankets or pillows to support your arms in a comfortable position if needed.
6. Relax. Close your eyes, and breathe normally. At first, stay in the pose for up to 1 minute. Later you can stay in the pose for longer periods of time—up to 10 minutes.