Supta baddha konasana

Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members! Whether you want to rest, or you want to gather your energy for the next thing on your list, this pose is a helpful one to take. Reclining Bound Angle will energize and refuel you for whatever is coming your way. It gives the body a chance to relax—and also to open up. As you lie on your back with your knees open to the sides and feet together, your chest, abdominal, groins and leg muscles release. Your breath may slow down and your mind may start to feel calmer. Take Supta Baddha Konasana whenever you want to ground and connect. It’s also great for menstrual cramps, PMS and digestive issues. It’s one of the only poses that is recommended after you eat. But it will work anytime, day or night. Even in your bed before you sleep. Cue the relaxation with this incredible asana that’s chock full of benefits. Let your muscles and your mind just melt. Section divider Sanskrit Supta Baddha Konasana (SOUP-tah BAH-dah cone-NAHS-anna) supta = lying down, reclining baddha = bound kona = angle Section divider Reclining Bound Angle Pose basics Benefits • Stimulates abdominal organs like the ovaries and prostate gland, bladder, and kidneys • Stimulates the heart and improves general circulation • Stretches the inner thighs, groins, and knees • Helps relieve the symptoms of stress, mild depression, menstruation and menopause Section divider How to Video loading... • Perform • Wit...

Supta: Lying Down, Reclining, Baddha: Bound or Restrained, Kona: Angle, Asana: Pose or Posture This pose is pronounced as SOUP-tah BAH-dah cone-AHS-ana This pose instills a deep state of relaxation and is an amazing posture for stretching the hip and groin region. It is exactly like the How to do Supta Baddha Konasana • Start with a sitting dandasana, i.e., sit with your spine erect and legs stretched out, feet touching each other and toes pointing upwards • Now bend your knees and bring your feet towards the pelvis. The soles of your feet should touch each other, making a diamond shape with legs • Grab your feet with your hands. You may place the hands underneath the feet for support and make an effort to bring the heels as close to the genitals as possible • Gently breathe in and make a gentle effort to make the chest and the spine erect • Once you feel comfortable, you may gently lie down and rest your back on the floor. Your arms can rest on your inner thighs • Relax your muscles and take 5-10 deep breaths in this position • To come out, you can either stretch your legs and relax for a few minutes. Then roll onto your right side and with the help of your hands gently sit up Benefits • A good stretch for inner thighs, groin and knees, improving flexibility in these regions • Offers relief from menstrual discomfort and menopause symptoms • A very relaxing posture done towards the end of the session Contraindications If you are suffering from groin or knee injury, make su...

What is Supta Baddha Konasana Supta Baddha Konasana is the supine variation of Baddha Konasana. It is often practiced at the start of the session or at the very end, as a restorative and meditative pose. It can also be used during a hip sequence to promote the opening of the hips and is helpful in getting a positive lateral movement in the knees. You can incorporate the use of a belt tightened around your ankles and upper thighs. This will prevent your feet from wanting to slip forward and away from your pelvis. When to use Supta Baddha Konasana? The pose increases blood supply to the abdomen and pelvis. It is beneficial to the urinary tract and tones the kidneys and prostate. During menstruation, it can offer relief from abdominal cramps. The action of bringing the feet together and working to bring the knees to the floor helps to release the inner groins and hips. Lying over a bolster helps you go deeper into the pose with less effort. For this reason, it can be very therapeutic and can go a long way in relieving back pain. Moreover, the opening in your chest will allow for an increased flow of oxygen, and this can have very positive and soothing effects on your mind.

Step by step • Begin sitting on the floor, legs extended. Bring the soles of the feet together with the knees out to the side, making a diamond shape with the legs. • Lie back either on the floor or a bolster. Place your hands on your belly or out to the sides. • Stay for five to ten breaths, or longer if part of a Yin or Restorative practice. • To come out, roll onto your side and use your hands to help you back up to sitting. Beginners’ tips • Use props to support your knees so that they can fall to the sides comfortably without over-stretching the inner thighs. • In restorative poses like this you may find your mind is more likely to wander. Try to observe the thoughts from a distance as they come into your head, letting them pass through as easily as they entered, without getting attached or involved in any stories. Use your breath as an anchor. Benefits • Stimulates the Kidney and Urinary Bladder meridians. • Reduces stress and calms the mind. • Increases mobility in the hips. Watch out for • If you have any pain in your knees or groin use lots of props such as cushions under the knees or thighs to elevate them. • If you find your lower back is arching a lot you may need to place a bolster along the length of your spine. • If you are pregnant it is not advisable to lie flat on your back for too long. Instead, you can practise this pose with your back supported against a wall or high stack of cushions. Be mindful that your hips and pelvis will be more flexible/ less st...

• Meaning • Precautions • Steps • Variations • Baddha Konasana Benefits Source: Shutterstock Sanskrit Baddha Konasana Pronunciation BAH-dah-cone-AHS-ana Common Bound Angle Pose, Bhadrasana, Cobbler Pose, Butterfly Pose, Throne Pose Type Seated Level Beginner Stretches Knee, Inner Thigh, Quadriceps, Groin, Hips, Lower Back, Ankles Strengthens Core, Pelvic floor, Psocas muscles, Spine, Shoulders Baddha Konasana is a typical seated meditative posture. It is one of the best hip-opener poses allowing a practitioner to release the energy lock in the lower body. In some texts, you’ll found this pose under the name of ‘ In the case of Beginners seeking meditation practice, Baddha konasana is very easy because of its anatomical simplicity. Meaning In Baddha konasana, hands are grasped around toes so that legs can be bound at an angle. This way it can be described as ‘ Baddha‘ means ‘bound’ or ‘restrained’; ‘ Kona‘ means ‘angle’ and ‘ asana‘ means ‘pose’ i.e. Bound Angle Pose. In India, cobblers found to sit in the position of Baddhakonasana while mending shoes. Therefore, It is also called as cobbler’s pose. Baddha Konasana Practice Guide It can be easily practiced by following some steps down in a cue. Precaution & Contraindication • Practitioners with the history of groin and Knee injury should avoid practicing Baddha konasana because it can create some more discomfort. However, these parts have the primary effect of asana. • Menstruating women should avoid doing this asana in th...

Reclined Goddess Pose is relaxing pose that is also a hip opener. As a restorative pose, you should be as supported and comfortable as possible. The goal is to stay in the pose for 10 minutes while gravity works to deepen your stretch as you clear your mind. You can use this pose at the end of a yoga session, or in the morning or evening to begin or end your day. Step-by-Step Instructions • Come to lie on your back. • Bend your knees, keeping the soles of your feet on the floor. • Open your knees out to either side, bringing the soles of your feet together. The legs will be in the same position as they are in • Your arms can be in any comfortable position—out in a T shape, overhead, relaxed by your sides or resting on your thighs are some options. • Stay here several minutes as gravity works to deepen your stretch. Breathe naturally throughout the pose. • To come out, reach down and help your knees come back together. Then roll over to one side and use your hands to support you as you sit up. • Before you lie down, take a minute to set up your • When you are sitting, your bolster should be snug against your butt. Lie back so that the bolster supports the length of your spine but your butt is on the floor. • Separate your knees to either side, keeping the soles of your feet together. • Choose a comfortable position for your arms. Safety and Precautions This pose is generally safe unless you have a condition where you are not allowed to lie flat. Discuss it with your doctor ...

Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members! • Create a vertical support for the spine and head using a bolster and three blankets • The blankets are folded vertically with two blankets placed in a graduated “staircase” along the bolster and the third-placed across the top in a horizontal orientation to support the head • Sit in front of the base of the bolster and bring the legs into Baddha Konasana • Place a looped strap around the sacrum, across the upper, inner thighs and around the ankles • Pull the strap just tight enough that the heels are held near the groins, but not so tight that there is any sense of a strong stretch • Lie back on the bolster set-up, making sure the front edge of the bolster is against the sacrum and the head is supported so that the chin is not higher than the forehead • Place the arms by the sides and turn the palms to face the ceiling • Hold for anywhere from 1-10 minutes

baddha koṇāsana = baddha (bound) + koṇa (angle) + āsana (pose) All Reclining Bound Angle Pose, Supta Baddha Konasana, Reclining Cobbler Pose, Reclining Fixed Angle Pose Level Beginner Position Type Sanskrit Pronunciation Play Audio (Sorry, your browser does not support playing audio files.) Chakras Sacral Chakra (Swadisthana Chakra) , Root Chakra (Muladhara Chakra) Doshas (Ayurveda) Pit ta , Kapha Elements Water , Earth Meridians Tags Are you a yoga teacher? List of • • • • • • • • • • • • • • • • • • • My Sequences Are you a yoga teacher? Try • • • • • • • • • • • • • Supta Baddha Konasana (Reclining Bound Angle Pose) name comes from the Sanskrit words ‘supta’=’reclined’, ‘baddha’= ‘bound’, ‘kona' = ‘angle’ or ‘split’ and ‘asana’=’posture’. This pose comes under the category of restorative yoga poses, where while practicing yoga practitioner is more conscious of the body in order to renew energy and calm the nervous system. Generally this pose concludes a yoga session to end in a beautiful relaxing way to gain control over the body and the mind. The supine position gives rest to the back and the hips and hence this pose is a must as part of every yoga session. Most relaxing yoga poses look easy but they require tremendous effort to bring the mind to focus on the body while the body is relaxed. This only comes through practice. 1. Hips: external rotation, in line with each other, square 2. Legs: folded, outer knees and thighs towards floor Feet and Toes: active, pressed ...

Supta baddha konasana is a reclining, restorative asana that requires flexibility in the hips and the legs, particularly the muscles of the inner thighs and groin. The name is derived from the Sanskrit supta, meaning "reclining," baddha, meaning "bound," kona, meaning "angle," and asana, meaning "pose" or "posture." One may enter this pose from a seated position. The soles of the feet are brought together with the knees bent to the sides. The upper body then leans back into a reclined position and the arms rest comfortably alongside the body. It is known in English as reclining bound angle pose or reclining goddess pose. Traditionally, supta baddha konasana is believed to stimulate svadisthana (spleen or sacral chakra). Therefore, it is associated with creativity and determination. Stimulating this chakra through supta baddha konasana is believed to foster inner acceptance, and promote focus and productivity. The benefits of supta baddha konasana include: • Improved circulation and digestion. • Stimulation of the abdominal organs. • Flexibility in the inner thighs, hips and knees. • Reduction in fatigue, stress, mild depression, PMS and menopause symptoms. Beginners and those with limited flexibility should perform this asana with supports under the knees, and/or elevate the feet with a cushion or folded blanket. Support under the upper back, neck and/or head may also be helpful. Preparatory poses for this asana include baddha konasana (bound angle pose), vrksasana (tree p...