Supta Baddha Konasana: Easy guide to Reclining Bound Angle Pose

Supta Buddha Konasana benefits

Frequently, you may encounter individuals extolling the advantages of consistent Yoga practice and attesting to its efficacy. When the term Yoga is mentioned, one may envision individuals with remarkable flexibility assuming diverse poses. This perception is not entirely inaccurate, as achieving such agility requires extensive training over a prolonged period. Yoga, an ancient Indian discipline, has endured for millennia, and Supta Baddha Konasana is an asana that Auric strongly advocates.

Sleep Easy With Supta Baddha Konasana (Reclined Bound Angle Pose)

Contemporary lifestyles present numerous environments and circumstances that can induce anxiety. Therefore, it becomes imperative to allocate time for relaxation in order to effectively manage the daily pressures. Incorporating a yoga practice into your morning routine, particularly the Supta Baddha Konasana pose, can prove advantageous in maintaining a state of tranquility and minimizing anxiety. In this article, we will delve further into the benefits associated with the practice of Supta Baddha Konasana.

Also Read: 
Easy Yoga poses to bring into your routine

About Supta Baddha Konasana 

Supta Baddha Konasana can also be known as the Reclined Bound angle pose. It is a restorative yoga pose that people of all ages can do.

Its name is derived from Sanskrit. It is split up into four words, whose meaning is as follows:

SUPTA  - Reclined

BADDHA - Bound

KONA - Angle

ASANA - Pose or Posture

The Supta Baddha Konasana yoga pose is a restorative posture that promotes restful sleep and offers numerous benefits to the body. It induces a sense of calmness and aids in mental relaxation. One notable advantage of practicing Supta Baddha Konasana is its ability to gradually reduce insomnia.

Supta Baddha Konasana is also known as the Reclined Goddess Pose or the Reclined Cobbler's Pose. This asana helps open up the hips and thighs, making it easier to perform other postures. However, to fully experience the benefits of Supta Baddha Konasana, it is important to follow the correct steps.

Ideally, the Supta Baddha Konasana yoga pose should be done in the morning before breakfast. If this is not possible, it can be practiced in the evening. One of the main advantages of this pose is its ability to promote quicker sleep, which is enhanced when there is a minimum gap of three hours between eating and performing the pose.

Supta Buddha Konasana

Amazing Supta Baddha Konasana Benefits

Supta Baddha Konasana offers valuable benefits for promoting restful sleep and overall well-being. This yoga pose effectively reduces stress, tension, and feelings of depression. Additionally, it stimulates the abdominal and reproductive organs, aids digestion, and improves blood circulation. Notably, Supta Baddha Konasana can be performed after meals, making it a unique addition to one's post-meal routine.

This pose serves as a gentle workout that can be easily incorporated into an exercise schedule. By correctly following the steps of Supta Baddha Konasana, one can experience therapeutic relaxation for both the mind and body. Moreover, it can assist in achieving better sleep.

1. Facilitates Organ Stimulation

Supta Baddha Konasana promotes the stimulation of abdominal organs such as the kidneys, ovaries, urinary tract, and reproductive organs. Proper execution of the asana improves blood circulation to vital organs, aiding in the reduction of belly fat.

Additionally, it helps balance hormonal levels in the body, reducing the risk of unintended side effects. Supta Baddha Konasana also enhances blood circulation to the female and male reproductive organs.

2. Enhances Oxygenated Blood Circulation

Supta Baddha Konasana offers the benefit of stimulating the heart and promoting cardiovascular health. This pose effectively increases the supply of oxygenated blood to vital organs like the heart, lungs, and brain, ensuring their nourishment.

Improved circulation of oxygenated blood also helps alleviate respiratory issues such as shortness of breath, coughing, and asthma.

Supta Buddha Konasana

3. Lower Body Stretching

In contemporary times, a significant majority of individuals are engaged in traditional office-based work, adhering to standard working hours. Engaging in the practice of Supta Baddha Konasana offers notable advantages, such as gentle stretching of the groin region and alleviation of tension arising from stiffness in the knees and thighs.

Consistent and prolonged practice of the Supta Baddha Konasana sequence yields notable enhancements in knee, ankle, and thigh flexibility.

4. Mood Regulation

For those seeking ways to attain peaceful sleep, Supta Baddha Konasana presents a viable solution. This yoga pose offers numerous benefits, including the alleviation of symptoms associated with stress, depression, menstruation, and menopause. Regular practice of yoga has been shown to enhance mood and increase serotonin and cortisol levels, effectively reducing stress and promoting better sleep quality. Thus, Supta Baddha Konasana serves as an effective remedy for those seeking improved sleep.

5. Improves Mental Focus

Supta Baddha Konasana offers valuable assistance in directing one's attention to the current task at hand, discouraging dwelling on the past or succumbing to distracting thoughts. This pose has the potential to boost IQ, strengthen memory, and improve reaction time.

6. Alleviates Fatigue and Insomnia

Insomnia and daytime fatigue are common challenges faced by many working individuals. Supta Baddha Konasana promotes relaxation of the nervous system, and mental calmness, and prepares the body for restful sleep. 

7. Mitigates Recurring Headaches

By releasing tension and stress in the body, Supta Baddha Konasana helps address the majority of stress-related headaches caused by daily pressures at work and in personal life. The gentle stretching and improved blood circulation to the head alleviate pain.

8. Reduces Back Pain

Back Pain Prolonged sitting and poor posture often contribute to lower back pain. Practicing Supta Baddha Konasana promotes flexibility, corrects posture, and enhances breathing, crucial factors for a healthy back.

This pose stretches the back of the legs, lengthens the spine, and provides relief from lower back pain.

9. Eases Menstrual Cycle Discomfort

Supta Konasana offers relief from symptoms associated with menstruation such as back pain, cramps, and mood swings.

10. Relieves Indigestion

When performed correctly, the Supta Baddha Konasana steps are effective in addressing issues like constipation, stomach disorders, and digestive problems. This practice enhances flexibility in the lower limbs, and strengthens digestive organs and the digestive tract, providing relief from constipation and indigestion.

11. Enhances Sexual Well-being

Supta Baddha Konasana technique alleviates strain on the groin region and promotes improved circulation to the reproductive organs. This posture has demonstrated favorable impacts on the optimal performance of the male and female reproductive systems.

Supta Baddha Konasana Steps

Are you interested in learning the proper technique for performing Supta Baddha Konasana?

Mastering the correct steps of Supta Baddha Konasana is essential to maximize its benefits. The following steps outline the correct execution of Supta Baddha Konasana, ensuring long-lasting advantages when performed accurately.

  • Lie down on a mat with your chest facing upward.
  • Maintain a relaxed shoulder position and keep your spine straight. The shoulders should be flat on the mat, avoiding any strain on the neck.
  • Gently bend your knees and bring your feet together, ensuring they remain on the mat. Gradually move your heels closer to the pelvic region while keeping your hands beside your hips, palms facing down.
  • Exhale and engage your abdominal muscles. If you experience any discomfort in the lower back area, discontinue the pose immediately.
  • Inhale quickly, followed by a slow exhale. This action provides a beneficial stretch to the pelvic region and inner thighs. Avoid forcefully arching the spine and ensure the shoulders are relaxed and not too close to the neck. Hold this pose for approximately 30 seconds while maintaining slow breathing.
  • Exhale slowly while exiting the pose. The process of exiting should be slower than when entering. Additionally, before fully concluding the pose, bring your knees together and gently rock from side to side for approximately 10 seconds. This movement aids in body relaxation and promotes restful sleep.

    Modification For Beginners

    • If your lower back significantly arches during the pose, you may place a folded blanket or bolster along your spine.
    • If you experience discomfort in your legs or strain in your thighs or groin area, provide support to your knees with a layer of blankets.
    • Rest your head on a pillow or a rolled towel placed under your neck.
    • Adjust the position of your arms according to your comfort level. They can rest on the floor, your thighs, or be tucked under your head.

    Supta Baddha Konasana Pose During Pregnancy

    Pregnant women should avoid prolonged supine positions. When assuming this pose, it is recommended to elevate the head and chest and use knee supports to reduce strain.

    However, it is advisable to consult with a doctor before attempting this pose. A comprehensive evaluation by a healthcare professional can help determine the suitability of the exercise.

    Risks Of Practicing Yoga

    When practiced under the supervision of a certified instructor, Yoga can be deemed a secure mode of physical exercise. Nevertheless, akin to any physical activity, the potential for injury is inherent.

    The most prevalent injuries associated with yoga are sprains and strains, with the knee and lower leg being the areas most frequently affected. Nonetheless, the likelihood of sustaining an injury during yoga practice is comparatively lower when contrasted with other types of physical activities. Older individuals, in particular, should exercise prudence when engaging in yoga.

    Safety and Precautions

    This pose is generally safe unless contraindicated by certain medical conditions. Prior consultation with a doctor is advised for individuals with hip or knee conditions, recent surgery, or any restrictions on lying flat. Placing a rolled blanket or bolster under the knees can enhance comfort and alignment of the pelvis for those experiencing low back tenderness or stiffness. Pregnant individuals should use a rolled blanket or bolster to elevate the head and chest while supporting the knees with props to avoid excessive hip and groin stretching.


    Incorporating the Supta Baddha Konasana routine into your daily exercise regimen can contribute to enhanced sleep quality. It is essential to emphasize the significance of maintaining a consistent sleep schedule in order to uphold the body's circadian rhythm.

    Supta Baddha Konasana serves as a relaxation aid, but it alone cannot produce favorable results unless accompanied by a consistent sleep-wake schedule.

    In addition to adhering to a regular sleep schedule, it is advisable to refrain from taking daytime naps and consuming meals just before going to bed, as these factors can negatively impact the quality of sleep. Allowing at least three hours between dinner and bedtime can promote improved sleep.

    Similar to other restorative poses, Supta Baddha Konasana induces bodily relaxation and facilitates sleep. It is crucial to remain awake and consciously focus on breathing throughout the practice of Supta Baddha Konasana.

    In conjunction with practicing this yoga asana, incorporating Auric ayurvedic juices into your routine can greatly enhance your overall well-being. Prepared with the goodness of ayurvedic herbs, Auric juices offer significant health benefits. Combining the benefits of Supta Baddha Konasana with Auric juices presents an ideal approach to maintaining a healthy lifestyle. Don't miss out on the opportunity to try Auric ayurvedic juices today!


    Authored By: Poorvi Chhajer

    About the Author: Poorvi is a psychology graduate with a knack for writing and a belief in Ayurveda.

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