Supta Baddha Konasana, also known as Reclined Bound Angle Pose, is a gentle restorative yoga pose that involves lying down on your back with the soles of your feet touching and your knees falling open to the sides. It is a restorative variation of the seated Bound Angle Pose (Baddha Konasana).
In this pose, the body is supported with blankets or bolsters to allow for a deep relaxation and release of the inner groin, hips, and lower back. It is a great pose for beginners and experienced yogis alike to help open the hips, relieve stress, and promote relaxation.
How To Perform Supta Baddha Konasana (Reclined Bound Angle Pose)?
Start by sitting on the floor with your knees bent and the soles of your feet touching.
Slowly lower yourself onto your back, keeping your feet together and allowing your knees to fall open to the sides.
Place a bolster or folded blankets under your back for support, making sure you are comfortable.
If your knees are higher than your hips, you can place blocks or blankets under your knees for additional support.
Rest your arms at your sides, with your palms facing up.
Close your eyes and focus on your breath, allowing yourself to relax and release any tension.
Stay in the pose for 5-10 minutes, or as long as you are comfortable.
To release the pose, gently bring your knees together and roll onto your side, using your hands to press yourself up to a seated position.
Modifications
If you have tight hips or groin, you can place pillows or folded blankets under your knees for support.
If you have lower back pain, you can place a pillow or blanket under your hips for additional support.
Benefits
Stretches the inner thighs, groin, and hips
Relieves menstrual cramps and symptoms of menopause
Reduces stress and anxiety
Calms the mind and promotes relaxation
Can help alleviate symptoms of mild depression
Can improve digestion and alleviate digestive issues
Can help lower blood pressure
Can improve circulation
Contraindications
If you have a knee injury or discomfort in the knees, you should avoid this pose or modify it by placing blankets or pillows under your knees for support.
If you have lower back pain or discomfort, you should avoid this pose or modify it by placing a pillow or blanket under your hips for additional support.
Chakras
Supta Baddha Konasana is said to activate and balance the Svadhisthana (sacral) chakra, which is located in the pelvic area and is associated with creativity, sensuality, and emotional balance.
Doshas
This pose is beneficial for balancing the Vata dosha, as it promotes relaxation and grounding.
It can also be beneficial for balancing the Pitta dosha, as it can help alleviate stress and promote emotional balance.
It may not be as beneficial for balancing the Kapha dosha, as it is a very passive pose and may not stimulate the body enough for those with a Kapha imbalance.
History Of Supta Baddha Konasana (Reclined Bound Angle Pose)
Supta Baddha Konasana (Reclined Bound Angle Pose) is a restorative yoga pose that has been incorporated into modern yoga practices. It is likely that the pose has its roots in ancient hatha yoga practices and was developed to promote relaxation, restore the body, and balance energy. The pose has also been adapted in various styles of yoga, including Iyengar and Restorative yoga.
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