Supta Baddha Konasana: Benefits for Mind and Body

Reclining Bound Angle Pose at a Glance

How to Do Supta Baddha Konasana?

Follow the Step-by-Step Instructions

If you want to reap the benefits of reclining bound angle pose, follow the procedure, listen to your body and know your physical limitations.

• Do this pose in a quiet and comfortable place on an even and soft surface like a yoga mat or carpet.
• Sit on the mat and extend your legs straight in front of you. Keep your back straight, and just for a second, close your eyes, take a deep, relaxed breath, and keep yourself grounded.
• Now, slowly lie down on your back with your legs straight, and see that your shoulder blades are grounded.
• Next, bend your knees and the soles of your feet to face each other and bring them together, touching each other and bringing your heels close to the pelvic area.
• Allow your outer knees to touch the floor, and your palms should face the ground near your hips.
• Now breathe gently and exhale, feeling the stretch in your inner thighs and your knee touching the ground.
• Be in this pose for 10 to 15 seconds, exhale, and come out slowly without straining your legs. Keep breathing gently while in Supta Baddha Konasana.
• Stretch your legs, relax in the supine savasana or corpse pose, and slowly return to sitting.

What are the Benefits of Supta Baddha Konasana?

• This gives a gentle massage to your abdominal organs and improves blood circulation.
• It relieves physical and mental stress and helps your sleep issues.
• It helps to cool your nervous system.
• This pose helps to activate the ovaries and is beneficial for your pelvic region.
• Supta Baddha Konasana gives a good stretch to your inner thighs and your knees
• This pose helps recharge your body and mind, gives you more energy and calmness, and helps to keep you relaxed.
• Supta Baddha Konasana also helps the prostate gland, kidneys, and urinary bladder.

Health Conditions that Might Benefit from Supta Baddha Konasana

• This asana is good during pregnancy as it helps to relax your lower back and a good stretch to the hips, inner thighs and pelvic muscles.
• This can also help ladies with PCOS problems.
• This can be helpful to Females during menopause who suffer from hot flashes and also helps to relieve menstrual cramps and pain.
• Helps with mild lower back pain.
• If you have sleep issues, try this pose for better sleep.
• This can also help people with mild depression and anxiety.

Safety and Precautions

• Avoid doing this pose if you have a knee or groin injury.
• should practice this asana during pregnancy only under the guidance of the Prenatal yoga teacher.
• Do this asana on the yoga mat or any soft surface.
• Use Props like cushions or folded blankets.
• If you have undergone surgeries, consult your doctor before doing this pose.

Common Mistakes

• This is a relaxing pose, but sometimes mistakes happen, so be careful, even if it is simple.
• Do this pose according to your physical limitations, and do not force your knees to the floor.
• You can use a soft cushion under your knees for support.
• Breath and alignment are very important.
• Pregnant women should do it under the guidance of their yoga teacher.

Tips for Supta Baddha Konasana

• Pregnant women should use props like a cushion or rolled-up blanket, wherever needed, for comfort for this yoga practice.
• Keep the breath coordination with your pose.
• Beginners who have physical limitations should use props for comfort and safety.
• Don’t force your body, do it gradually.
• Do this asana in a quiet place on a comfortable, soft surface.

The Physical Alignment Principles for Supta Badhha Konasana

• While lying in the supine pose, relax by taking a deep breath.
• Your spine should be straight and relaxed, and your shoulders touch the ground.
• Your knees should be bent, pointing outward and touching the mat, or you can keep a cushion below your knees.
• You, souls of the feet, should touch each other and be near the pelvic region.
• Your arms should be relaxed on the sides and palms facing down.
• See that your inner thighs and groins are relaxed in the reclined bound angle pose.
• Hold the reclining bound angle pose according to your comfort and stretch your legs slowly while coming out of the pose.
• Keep breathing gently throughout the pose.

Supta Baddha Konasana and Breath

The Reclining Bound Angle pose is relaxing, so breath plays an important role in relaxing your body and mind. When you start this pose seated, take a deep breath and slowly breathe out when you lie on your back on the ground of any prop support you use. After coming to the pose of Supta, take slow and gentle breaths, relaxing your whole body and mind. Inhale gently while coming out of the pose. Breath coordination helps to soothe your body and allow it to cool and heal.

Supta Baddha Konasana and Variations

• You can use props support like a cushion or yoga bolster and place a blanket under your outer thighs.
• You can place your hands as per your comfort as the Reclining bound angle pose is calming.
• When in the pose, you can flap your thighs like a butterfly.
• You can also do the seated Baddha Konasana pose for your comfort.

Conclusion

Supta Baddha Konasana or Reclining Bound Angle Pose is a great yoga pose to unwind after a long day. This pose has amazing effects on sleep and works on inner thigh and knee flexibility. It is good for lower back pain and mild digestion issues. Practice with breath for best results and body posture and recharge and balance your nervous system.

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