Supta Baddha Konasana, also known as Reclining Bound Angle Pose, is supine, or lying down, variation of the Baddha Konasana (Bound Angle Pose) opens the groins and hips, while simultaneously stretches the inner thigh and groin muscles, improving blood flow to the pelvis.
Experts believe that regular practice of Supta Baddha Konasana (Reclining Bound Angle Pose) can enhance the circulation, relieve symptoms of insomnia, mild depression, menstruation, or menopause, nervous tension or stress.
This pose is an excellent pose for pregnancy, as it open up and activate the pelvic region. The pose also encourages relaxation of the abdominal muscles, which is soothing for intestinal conditions, such as irritable bowel syndrome (IBS); and for reproductive disorders, such as PMS and infertility.
|Known as:||Supta Baddha Konasana, Reclining Bound Angle Pose, Supported Reclining Bound Angle Pose, Reclining Fixed Angle Pose, Cobbler’s Pose in Lying Position, Supine Butterfly Hip Stretch, Reclining Butterfly Pose, Reclining Cobbler Pose, Reclined Cobbler’s Pose|
|Sanskrit name:||सुप्त बद्ध कोणासन|
|Pronunciation:||SOOP-tah BAH-duh cone-AHS-uh-nuh|
|Type:||Reclining, Relaxation, Restorative Posture, Hip opener|
|Total time:||Upto 15 minutes|
|Chakra:||Swadisthana Chakra, Muladhara Chakra|
|Focus:||Inner hips, groin, thighs|
|Indications:||Blood pressure, muscle tension, headaches, fatigue, insomnia, anxiety, nervous tension and stress, fertility, circulation, digestion, menstrual pain, menopause symptoms|
|Counterposes:||Savasana (Corpse Pose), Apanasana (Knees-to-Chest Pose)|
|Preparatory poses:||Bound Angle Pose, Supta Padangusthasana, Hero Pose, Vrksasana|
|Follow-up poses:||Cow Face Pose, Malasana, Padmasana, Seated Twist Pose, Paschimottanasana|
|Contraindications:||Modifications for groin, knee, or hip injury, lower back and shoulder injury|
The Supta Baddha Konasana is derived from the Sanskrit name, which is made up of four words — Supta + Baddha + Kona + Asana:
- “Supta” = “reclining or supine”
- “Baddha” =“bound”
- “Kona” = “angle”
- “Asana” = “pose or posture”
Benefits of Supta Baddha Konasana (Reclining Bound Angle Pose)
Supta Baddha Konasana (Reclining Bound Angle Pose) benefits people with high blood pressure and breathing problems. It is also helpful for women during menstruation and during menopause.
However, the physical and mental benefits of this yoga pose are listed below:
- Physical Benefits:
- Opens the chest
- Improves digestion and circulation
- Promotes reproductive health
- Reduces fatigue and relieves headaches
- Keeps the prostate, kidneys, and urinary tract healthy
- Prevents varicose veins
- Mental Benefits:
- Relieves mild depression
- Reduces stress
- Relieves anxiety
- Helps draw the senses inward
Supta Baddha Konasana (Reclining Bound Angle Pose) Practice Guide
The Supta Baddha Konasana (Reclining Bound Angle Pose) or Supported Reclining Bound Angle Pose is one of the most important in the restorative series. Physically it opens the chest, abdomen and pelvis. These areas are often restricted by the way you stand and sit, the size of your chairs, and even the fit of your clothing. Psychologically it allows a deep start with protection and support. As the chest opens, the arms and legs are supported by the support.
In the Yoga Sutras, the Indian sage Patanjali writes of Hiranyagarbha, a Sanskrit word meaning “the great golden womb of the universe.” Patanjali teaches that the whole universe is contained in this golden womb. When we practice the Supta Baddha Konasana (Reclining Bound Angle Pose) or Supported Reclining Bound Angle Pose, we are reminded of this core of complete relaxation and ultimate protection.
Lying in this posture, you’ll experienced being within this force. The experience is extremely relaxing and leaves you with a sense of equanimity and well-being.
- Optional props:
1. Supported Reclining Bound Angle Pose
One of all the most relaxing poses, the Supported Reclining Bound Angle Pose requires some patience to set. But it is worth the effort.
You rest on supports for your back, neck and head, and then you keep the soles of your feet together and allow your knees to drop outwards. The position of the legs is the bounding angle. Feet are placed together at the angle of bent knees. Additional support goes under your forearms and outer thighs to make the pose even more comfortable.
Getting into pose
- Sit facing the short end of your bolster, so that it touches your tailbone.
- Bend the knees and place the feet on the floor.
- Gently use your arms to support you while lying down.
- The bolt should support you from your sacrum to your head.
- If you feel any discomfort in the lower back, adjust the height of the support.
- You can increase the height of the bolster by adding a single-fold blanket; You can reduce the height by practicing with a single-fold blanket instead of a bolster.
- Once you are comfortable, place a double-fold blanket under the neck and head.
- Make sure your entire neck is adequately supported by the support.
- Your head should not be too high or low.
- Your forehead should be higher than your chin, your chin should be higher than your breastbone, and your breastbone should be higher than your pubic bone.
- Once positioned, your torso should be at a 45-degree angle to the floor.
- Keep the soles of your feet together, and allow your knees to drop to the sides.
- Place a wide blanket under each outer thigh.
- Use blankets with long rolls, even if you are gentle and open easily in this direction.
- These blankets should fully support the weight of your feet so that you do not experience any traction in the sacral ligaments, which are extremely weak in this position.
- Make sure the knees are at the same height from the floor.
- Remember, the purpose of the pose is not to draw the thighs in, but to relax the abdomen and open the chest.
- Once you’ve determined the right prop configuration for you, roll to one side and use your arms to help you get into a sitting position.
- As you relax, the feet may slide away from you.
- A belt or sandbag will keep your feet in position so that your feet can rest.
- Tie your belt in a loop long enough to accommodate the distance from your hips to your feet while lying down.
- Bring the belt over your head and wrap it around your hips.
- Wrap the free part of the loop around your feet, gluing the soles of your feet together.
- Be careful to place the buckle where it won’t press against your skin. The belt should not be too tight.
- To help secure the belt once you lie down, point the loose end toward your hand.
- If you have a sandbag, you can use that instead of a belt. Place it on your feet to keep them in place.
Place 2 more long-roll blankets to support your forearms and lie down again. Make sure each forearm is positioned in the middle of your long-rolled blanket, parallel to the sides of the blanket. This extra support will give you the feeling of swimming and can relieve any strain on the nerves in the neck and arms, especially if you have neck problems. This support also helps in relaxing the shoulders. Apply eyebags over the eyes.
Supported Reclining Bound Angle Pose provides an excellent opportunity to practice centering breath: a slow, gentle inhalation, followed by a slow, gentle exhalation, followed by several normal cycles of breath, until you feel refreshed. And don’t be prepared to start centering breath all over again. Repeat this process for 10 breaths.
Practice the Supported Reclining Bound Angle Pose for 10 to 15 minutes. Some people like to make this pose the center of their restorative practice and hold for 30 minutes. After relaxing so deeply, let the outside world slowly come into your awareness. Take in the sounds around you; Pay attention to the sensations of the body.
When you feel ready, remove the eyebag and slowly open the eyes. Press down with your hands to come up and sit down slowly. Undo the belt or remove the sandbag from the feet. Slowly extend your legs in front of you to release any tension in the knees. Carefully proceed to the next currency or to the rest of your day.
2. Supta Baddha Konasana (Reclining Bound Angle Pose)
- Begin sitting in Dandasana (Staff Pose), with legs extended on the mat in front of you.
- Bend the knees and draw the ankles towards the pelvis.
- Press the soles of the feet together and leave the knees open on both sides. This is Badha Konasana (Bound Angle Pose).
- From the starting (upright) position for Baddha Konasana, place one bolster or two behind the pelvis before slowly squatting back. If the neck is not comfortable in this position, you may place a blanket under the head.
- Leave the arms either on the floor or on the bolsters or rest the arms on the ground at a 45-degree angle to the torso.
- If there is a problem in the inner part of the knees or inner thighs, then put a block under the knees.
- Relax here for 5 to 15 minutes, releasing the tension of the breath by breath.
- To release yourself from this position, straighten the legs until you are in Corpse Pose (Savasana).
Precautions and contraindications
- People with disc disease in the lower back or chronic sacroiliac dysfunction, lower the height of the props, still keep the head higher than the chest and the chest higher than the pelvis.
- Individuals with a pinched nerve or disc disease in the neck, carefully support the head and neck. Experiment with the height and position of the props so that perform symptom-free exercises. For example, tingling in the arms may indicate that you are straining your neck.
- Someone a knee injury, it can be uncomfortable to bend it for long periods of time. Practice this yoga asana for a short time at first. Be sure to provide enough support for the outer part of the thighs to protect the knees.
- If you feel stiff after coming out of the pose and walking around for the first few minutes, practice for a shorter time next time. Practicing the pose for too long can lead to stiffness by over-stretching your pelvic ligaments.
- Practitioners have spondylolisthesis or spondylolysis then do not practice this yoga pose.
- Avoid practicing this asana if practitioner still experience discomfort in the neck, lower back or knees after experimenting with prop height and placement.