Learn Supta Baddha Konasana Yoga Postures Step By Step

Translation: Supta, in Sanskrit, meants reclining. Baddha means bound and Kona is angle. Asana means pose. Therefore Supta Baddha Konasana means Reclining Bound Angle Pose.


Technique: Passive, supported poses like Supta Baddha Konasana are what are known as "restorative" poses. They allow the body to relax and receive the healing effects of yoga, bring the body back to a relaxed and natural state with less tension. In modern life one has a hard time avoiding stress and avoiding creating muscular tension. Doing restorative yoga is a good antidote. This is a posture that encourages you to to listen quietly to messages the body has to offer.


To practice this posture, you need some way of propping yourself up such as yoga bolsters or an assortment of firm blankets. You should also plan to use a long yoga belt. . When this pose is performed with the body properly supported it can feel delicious and is a panacea for many problems. However, when the body is not properly supported the pose can be uncomfortable. To achieve full benefits one stays in Supta Baddha Konasana for an extended period of time, from 5 to 20 minutes. Use the props to make yourself comfortable for an extended stay. We will explain how.

To get into the reclining version of Baddha Konasana start in the seated Baddha Konasana pose. Sit upright with the soles of your feet together and your knees bent. Bring your feet as close to your torso as possible. In order to find what props your body needs to hold the reclined version of the pose comfortably for some time lower your back and torso to the floor using your hands to support and guide you. Inhale and slide the arms up over your head and rest them on the floor extended above your head.


Benefits: Frees energy flow in pelvic area Increases vitality in digestive organs Good for pregnant women in preparation for childbirth (use bolsters) Quiets the mind Relief from PMS and menopausal symptoms Relief from mild depression Stretches inner thighs and opens groins Can provide great relief for wheelchair bound patients.