Supta Baddha Konasana

Supta Baddha Konasana

It is said that bound angle pose is helpful in destroying diseases and banish fatigue. Supta baddha konasana is a highly effective restorative Yoga pose that is also known as the Goddess pose. The meaning of supta baddha konasana in Sanskrit is “supta” means “reclining”, “baddha” means bound and “kona” means “angle”. It has all same benefits as Baddha Konasana (cobbler’s pose or butterfly pose). It is an excellent asana for the thighs, hips and also for the reproductive system. The sitting pose of this asna stretches the groins, inner portion of the thighs, opens the hips and stimulates the heart. It is really important that this pose should be performed mindfully, with the awareness of your delicate knees.

How to do Supta Baddha Konasana

Here we are giving step by step guide

  1. First sit down with the legs out in front. If you are doing it for the first time or if you are a beginner, or you think that you need little more height then sit on the blanket or a block. You see that your pelvis should be in a neutral position so ensure that you are sitting high on the sitting bones rather sitting on your tail bone.

  2. At the time of exhale, draw the soles of the feet together and try to bring your feet as close to the body as you are comfortable. Just keep the feeling of lifting out of your pelvis.

  3. Now let your knees soften out to the opposite direction keeping in mind how your knees feel.

  4. If you want to stay in this pose for some time then you can place two cushions underneath either knee in order to give them support.

  5. Now just work on the lengthening the crown of the head and spine upwards, while keeping the sitting bones rooted.

  6. After this come into a forward bend with keeping the spine tall to intensify the pose. With every exhale try to draw the navel gently towards the feet, and each inhale to lengthen. Just mindfully and consciously work into your edge with the help of your breath. No need to use physical force and stay alert of your knees.

  7. Now come up slowly on an inhale and then stretch out the legs in front to release the thighs.

Benefits of supta baddha konasana

  • It stimulates the abdominal organs, ovaries, bladder, the prostate gland and kidneys.

  • Relaxes the mind

  • It stimulates heart functioning and as a result it improves general circulation.

  • It stretches inner thighs, knees, and opens up the groins.

  • Helps relieve symptoms from mild depression, stress, tension, menstruation and menopause.

  • It is best for pregnant women for preparation before child birth.