Supta Baddha Konasana (Reclining Bound Angle Pose) is an intermediate level yoga asana performed in the supine position. The name is derived from the Sanskrit words supta, meaning "reclining", baddha, meaning "bound", kona, meaning "angle", and 'asana' means 'posture' respectively. Supta Baddha Konasana promotes overall circulation and stimulates abdominal organs such the ovaries, prostate, bladder, kidneys, and heart. Regular practise of this posture enhances your overall flexibility while stretching your inner thighs and groyne. Supta Baddha Konasana stimulates Sacral Chakra (Swadisthana Chakra), Root Chakra (Muladhara Chakra).
Steps to do Reclining bound angle pose / Supta baddha konasana
- Lie on the mat in supine position. Keep the feet together and place the palms close to the thighs.
- Now bring the soles of the feet together, knees pointing to the sides, making a diamond shape with the legs.
- Palms away from the body, facing upwards.
- Keep breathing while holding the pose.
- Slowly release the legs and relax in Shavasana.
Tips for beginners
- Preparatory poses for this asana include Badhakonasana, Vrikshasana(Tree Pose), Supta Padangusthana.
- Beginners can also use props to support your knees, so that your knees can fall to the sides easily without overstretching your inner thighs.
- In case you are not able to attain final posture, you can also take the the support of bolster and place it behind your back and perform the asana.
Benefits
- Stimulates abdominal organs.
- Stretches the inner thighs, groin, and knees.
- Helps relieve the symptoms of stress, mild depression, menstruation & menopause.
- Provides deep relaxation to the back and relieves pressure on discs.
- Helps relieving constipation.
- It tones the pelvic muscles and sciatic nerves.
- Beneficial for reproductive organs in females and also in males.
Watch out for
- Avoid in the case of knee, neck or hip injury.
- Avoid if suffering from lower back pain.
Variations
- To intensify the practise of this asana, you can raise the pelvis off the floor and feel the deep stretch in your inner thighs and groynes.
- In this posture you can also raise your both the hands up and place them beside your head and rest them on the floor. You can also fold both your hands at elbow level in the same posture.
