Supta Baddha Konasana (Reclining Bound Angle Pose)
Supta Baddha Konasana (Reclining Bound Angle Pose) is a very effective restorative Yoga pose that is also called the Goddess Pose. In Sanskrit, “Supta” means “reclining”, “baddha” means bound and “kona” means “angle”. Like its seated version Baddha Konasana (butterfly pose or cobbler’s pose) this is just as excellent an asana for the thighs, hips and reproductive system.
They both open up your abdomen, chest and pelvic region, the areas most often restricted by the way you, normally, sit and stand, the shape of the chairs you use, or your car seats. But, mentally and emotionally, it facilitates a deep opening, with support and safety, leaving you with a feeling of calm, peace and tranquility.
How to do Supta Baddha Konasana
1. To start the pose, go into Baddha Konasana (butterfly pose or cobbler’s pose). Now, with a deep exhalation, lower your back onto the floor; but, lean on your hands, first. Support your neck and head on a rolled up Yoga blanket or bolster, if necessary. When leaning back on your forearms, make use of your hands to release your lower back and spread the back of your pelvis and upper buttocks all the way through your tailbone.
2. Now, grip your upper thighs, then slide your hands along your outer thighs from your hips toward your knees and spread your outer knees away from your hips. Next, slide your hands down your inner thighs, from your knees to your groins and picture your inner groins sinking into your pelvis. Push your hip joints together and, while your back pelvis broadens, your front pelvis should contract. Place both arms on the floor, at a 45 degrees angle from the sides of your body, palms facing upward.
3. In the beginning, hold the pose for about a minute. Slowly extend your stay p to 5 and then 10 minutes. To exit the pose, press your thighs together with your hands, roll over onto any side and, gently, push yourself away from the mat.
Benefits of Supta Baddha Konasana
- Stretches knees, inner thighs and opens up the groins
- Stimulates the abdominal organs, the prostate gland, ovaries, bladder and kidneys
- Improves general circulation by stimulates heart functioning
- Helps relieve symptoms of stress and tension, mild depression, menstruation and menopause
- Excellent preparation for pregnant women before childbirth (better use Yoga bolsters)
- Quietens the mind
- Provides relief to wheelchair bound patients.
- Relieves mild depression, PMS and menopausal symptoms
Supta Baddha Konasana Contraindications
- Hip or shoulder injury.
- In case of knee or groin injury, do this pose only with support of a Yoga blanket under your outer thighs
- Post-partum, avoid this pose till the muscles of the pelvic area, which had become loose for child birth, have returned to their pre-pregnancy tightness.