Supta Baddha Konasana: Easy guide to Reclining Bound Angle Pose

Supta Buddha Konasana benefits

You Need To Know About Supta Baddha Konasana.Often you may hear people praising the benefits of practising Yoga regularly and attesting to its effectiveness. When you hear the word Yoga, the image of flexible people contorting their bodies into various poses may crop up in your mind. Well, that wouldn’t be too far from the truth. But to reach that level of dexterity takes years of practice. Yoga is an Indian form of exercise which has been around for millennia and Supta Baddha Konasana is one of the asanas that Auric highly recommends.

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

Modern living is full of anxiety-inducing environments and situations. It becomes essential to take a breather to cope with the pressures of day-to-day living. If you start every morning with any yoga pose, it will help you deal with the day's demands. The yoga pose named Supta Baddha Konasana is helpful in keeping one calm and also works to keep the anxiety in check and are some of the Supta Baddha Konasana benefits. We will be covering some more Supta Baddha Konasana benefits in this write-up.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 one of the restorative yoga poses meant for promoting good sleep and other benefits to the body. It instils a sense of calm and helps relax the mind. One of the significant Supta Baddha Konasana benefits is that it contributes to reducing insomnia over a period of time. 

The Supta Baddha Konasana yoga pose is also referred to as the Reclined Goddess Pose or the Reclined Cobbler’s Pose. This asana or yoga pose also helps you open up your hips and thighs and, in turn, makes the practice of other postures a walk in the park. However, to get all the Supta Baddha Konasana benefits, the Supta Baddha Konasana steps must be done correctly.

The Supta Baddha Konasana yoga pose should ideally be performed in the morning before breakfast. If doing the Supta Baddha Konasana yoga pose in the morning is not an option, then you could do it in the evening. One of the main Supta Baddha Konasana benefits is that performing the asana helps to sleep quickly, will have its intended effect better if you ensure that there is a gap of at least three hours between the meal and the practice of the yoga pose.


Supta Buddha Konasana

Amazing Supta Baddha Konasana Benefits

If you are looking for a tip on how to sleep easy, then the benefits of the Supta Baddha Konasana cannot be stressed enough. Supta Baddha Konasana benefits include curbing the feelings of stress, tension, and depression. Supta Baddha Konasana benefits also extend to stimulating the abdominal and reproductive organs, promoting digestion and improving blood circulation Supta Baddha Konasana can be performed after meals, one of the few yoga poses where that’s possible. 

Supta Baddha Konasana is a mild enough workout to ease into your exercise schedule. Performing the Supta Baddha Konasana steps correctly serves as a form of therapy that works to relax the mind and body. It also works to assist if you look at how to sleep easily.

Supta Baddha Konasana Steps: How To Perform Bhadrasana Yoga

1. Helps Stimulates The Organs

Supta Baddha Konasana benefits include stimulating abdominal organs such as the kidneys, ovaries, urinary tract and ovaries. Performing the Supta Baddha Konasana steps properly enhances blood circulation to the vital organs and helps reduce belly fat.  

It also helps normalise the hormonal imbalances in the body, which may lead to unintended side effects and increase blood circulation to the female and male reproductive organs.

2. Improves circulation of oxygenated blood.

Another of the Supta Baddha Konasana benefits is that its practice stimulates the heart. Supta konasana delivers oxygenated blood to the human body's major organs, including the heart, lungs, and brain, thus keeping them nourished.

The circulation of oxygenated blood helps cure respiratory problems such as shortened breath, coughing, and asthma.

Supta Buddha Konasana

3. Stretches Lower Body

Most people work out of offices these days with a 9-5 desk job. Practising the Supta Baddha Konasana benefits by stretching the groin area and relieving the tension caused by stiff knees and thighs.

If practised regularly and for longer intervals, the Supta Baddha Konasana steps improve the flexibility of the knees, ankles and thighs.

4. Works On Improving The Mood

With many people asking, “How to sleep easy?” look no further. Supta Baddha Konasana benefits the person by relieving the symptoms and inconveniences associated with stress, depression, menstruation and menopause. Consistently practising yoga helps improve the mood and leads to a significant increase in serotonin and cortisol levels. Lowering levels of stress will help anyone looking at how to sleep easy.

5. Helps To Focus The Mind

An essential component of Supta Baddha Konasana benefits is the help given in focusing on the work at hand instead of delving into the past or getting distracted by your thoughts. This pose can help increase IQ as well as strengthen memories and reaction time.

6. Reduces Fatigue And Insomnia

Many working people have insomnia, and consequently, they suffer from daytime fatigue. They often wonder how to sleep easy. Performing Supta Baddha Konasana helps soothe your nervous system, quieten your mind, and prime your body for restful sleep.

7. Reduces Recurring Headaches

Supta Baddha Konasana works to release tension and stress in the body. The majority of headaches are stress-related due to everyday pressures at the office and in life. Supta Konasana is designed to gently stretch the areas in your body while improving blood circulation to your head which helps alleviate the pain.

8. Reduces Back Pain

While there are many causes of lower back pain, poor posture that comes from sitting all day is a common factor contributing to lower backache and discomfort.

Doing the Supta Baddha Konasana steps as advised is excellent for flexibility, correcting faulty posture, and breathing, which are essential for a healthy back. Supta Konasana pose helps to stretch out the backs of the legs and lengthens the spine. When this happens, the lower back is relieved of pain. 

9. Reduces Pain Associated With The Menstrual Cycle

While a woman has periods, the Supta Konasana can help relieve symptoms such as back pain, discomfort induced by cramps and mood swings.

10. Relieves Indigestion 

The Supta Baddha Konasana steps, when done correctly, are beneficial in situations like constipation, stomach disorders, and digestive problems. Its practice helps lower limbs attain flexibility and strengthens the digestive organs and the digestive tract.  It is excellent for relieving constipation and indigestion.

11. Improves Sex Life

The Supta Baddha Konasana steps reduce stress on the groin area and help direct better blood flow towards reproductive organs. This pose has shown positive effects on the functioning of both male and female reproductive systems.

Supta Baddha Konasana Steps

Are you looking to learn how to perform Supta Baddha Konasana steps? 

Performing the Supta Baddha Konasana steps properly is crucial to getting all the benefits. Outlined below are the Supta Baddha Konasana steps that will ensure long-lasting benefits for you if done correctly.

  • Lie down on a mat with your chest facing the ceiling.
  • Remember to relax your shoulders and keep your spine straight. The shoulders should be flat on the mat as well, and make sure there is no strain on the neck. 
  • The next step is to gently bend the knees and bring the feet together while ensuring that your feet remain on the mat. Now slowly move your heels closer to the pelvic region. Your hands should lie next to the hips all the while, and your palms should face the mat.
  • Next, exhale and contract your abdomen muscles. If you feel any pain in the lower back region, discontinue practising this pose immediately.
  • First, inhale quickly, followed by a slow exhale. This gives a good stretch to the pelvic region and your inner thighs. Avoid forcefully arching your spine, and also make sure that the shoulders are relaxed and not too close to the neck. Hold this pose for about 30 seconds while breathing slowly.
  • Slowly exhale and exit the pose. You should be slower exiting out than when you went into it. Further, before completely exiting the pose, hold your knees together and rock slowly from side to side for about 10 seconds. Doing so will help your body relax and sleep easy at night. 

Modifications for Beginners

  • While doing this pose, If your lower back arches a lot, you could use a folded blanket or bolster along the length of your spine. 
  • If you are experiencing discomfort in your legs or feel strain in your thighs or groin region, support the knees on a layer of blankets.
  • The rest of your head can be placed on a pillow or a rolled towel under your neck.
  • The position of the arms can be changed according to your comfort. You could place it on the floor, your thighs, or tuck them under your head.

Supta Baddha Konasana Pose During Pregnancy

Women should avoid lying down on their back for a long stretch of time during pregnancy. While doing this pose, they should raise the height of the head and chest and use props under the knees to decrease the intensity of the stretch. 

However, consulting the doctor before going ahead with this pose would be good as the doctor can do a complete evaluation and arrive at the proper conclusion regarding the workout.

Risks From Practicing Yoga

When performed under the guidance of a qualified instructor, Yoga can be considered a safe form of physical activity. However, as with any physical activity, there is always the possibility of injury. 

Sprains and strains are the most common injuries, and the knee and lower leg are the most commonly injured parts of the body while doing yoga. However, the chances of getting injured while doing yoga are lower when compared to other forms of physical activities. Older adults, in particular, need to exercise caution when practising yoga. 

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 if you have a hip or knee condition or recent surgery. If you have low back tenderness or stiffness, a rolled blanket or bolster under your knees helps bring the pelvis into a more comfortable position. If you are pregnant, use a rolled blanket or bolster to raise your head and chest and use props under your knees so you don't get a deep hip and groin stretch.


Including the Supta Baddha Konasana routine in your daily exercise schedule can help you sleep better. It is imperative to keep in mind that maintaining a regular sleep schedule to maintain the circadian rhythm is essential. 

Supta Baddha Konasana will work only as an aid in making you feel more relaxed. It is no good by itself unless you sleep and wake up according to a more or less steady schedule.  

Apart from sticking to a sleep schedule, you should avoid taking naps during the day. Eating meals just before bedtime can also affect the quality of sleep. Having dinner at least three hours before bedtime will help you sleep better.

As with most restorative poses, your body relaxes and falls asleep. It is important to be awake and consciously breathe during the duration of Supta Baddha Konasana

Along with performing this yoga asana, consuming Auric ayurvedic juices is a great add-on as it is prepared with the goodness of ayurvedic herbs and improves your health significantly. Supta Baddha Konasana benefits coupled with Auric juices is a perfect way to lead a healthy life. Get your pack of Auric ayurvedic juices today!

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Authored By : Poorvi Chhajer

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

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