Supta Baddha Konasana: How To do Reclined Bound Angle Pose
Today’s hectic lifestyle can take a great toll on the mental and physical health of even the most robust person. So it is essential to incorporate various ways to relax the mind and body to reduce the risk of chronic diseases and restore energy. Practicing yoga is one of the ways of relaxation.
As per yoga, relaxation means loosening the body and releasing mental tension. When under stress, the body is always alert, which means a great amount of energy is spent on maintaining that state. Which means energy is not available when it is called upon to act. By consciously training your muscles to relax and be responsive, you can efficiently perform daily activities.
Many simple poses can be done for relaxation, starting from the Shavasana Yoga pose to the Supta Baddha Konasana. Here you will be learning how to do it and the Supta Baddha Konasana benefits.
How To Do The Supta Baddha Konasana Yoga Pose?
The Supta Baddha Konasana is Reclined Butterfly Pose or Reclined Bound Angle Pose. It is an ideal pose for a beginner as well as those who are looking for restorative yoga poses. It is also a great hip opener. This is a restorative pose, which can be comfortable and supportive to your body. This is one of the poses which can be done at any time of the day, even after a meal or before you go to bed. Here’s a step-by-step instruction of doing Supta Baddha Konasana effectively.
- Start in Baddha Konasana by sitting on your sitting bones. Inhale and now draw the feet together so that the knees are bent and are placed to the sides.
- Press the shoulder blades to the upper back so that the chest is lifted. Use your hand to grasp your ankles so that the body is straight and raised. Keep the soles of your feet open and release the hands while ensuring that the lower body is in Baddha Konasana.
- Exhale and lower your back and move towards the floor. Use your elbows to help the body reach the floor. If needed, use a blanket or a bolster to support your neck and head.
- In this lying position, use your hands to move the outer thighs away from the sides of your body. Now slide the hands and move to the knees, and widen it away from the hips. Push the hips so that the front pelvis is narrow and the back is wide.
- Bring your arms to the floor and place it at 45 degrees keeping the palms facing upwards. Stay in this relaxing yoga pose for up to a minute. To get Supta Baddha Konasana benefits, progress to stay for up to 5 to 10 minutes.
- To move out of this pose, using the hands, press the thighs together, turn to one side and slowly get up from the floor, head first and then the body.
Supta Baddha Konasana Using Props
Option1: Using three blankets
This yoga pose can be practiced using blankets to support the body. Take one blanket and roll it up in the form of a bolster. It should be rolled to support the back from the head to the lumbar. Place this lengthwise on the yoga mat. Fold the second blanket about two inches thick and place it at the end of the first blanket towards the head of the mat. The third blanket should be folded such that it is about 40 inches wide. Sit in front of the first blanket so that your back is touching the front end. Start in Baddha Konasana pose. Lie on the first blanket and adjust the second blanket so that it is below your neck and head. Use the third blanket to support the thighs and hips.
Option 2: Using a blanket, bolster, and a block
The arrangement remains the same as option 1 but instead of using blankets 1 and 2, use a bolster and block. Place the block crosswise near the head of the mat. Place one part of the bolster in a slant position on top of the block so that the head side is elevated. Sit in front of the bolster that is on the floor. The blanket should be folded to about 40 inches wide. Roll it to form a long ‘snake’, which goes under your feet. Lie on the bolster so that the body is supported and the head rests on the higher part. The longer you can stay in this yoga pose, the better the benefits, so adjust the blanket and bolster as per your comfort.
Supta Baddha Konasana Benefits
This yoga pose is a restorative and relaxing one, and if done correctly, it has immense benefits.
- One of the most important Supta Baddha Konasana benefits is relaxing the internal organs. It relieves the stress in the body, and when used with proper breathing technique, it has a greater effect on the mind and body.
- It opens up the hip by expanding and stretching the inner thighs. It also stretches the adductor muscles and the groin muscles when the knees are pushed towards the floor.
- It helps to reduce excess belly fat as the groin muscles get a good stretch. It also tones the lower abdomen reducing the excess belly fat.
- Improves the flexibility of the hips as it is flexed and has a deep expansion. If practised for a longer duration with proper form, it makes the entire leg more flexible.
- Another significant Supta Baddha Konasana benefits is it is a great meditative pose. It helps in the complete relaxation of the mind and the internal organs.
- Doing this pose helps in promoting the production of growth hormones. It calms the mind and body, thereby reducing stress. That, in turn, helps in the secretion of the feel-good hormones, which ultimately boost the production of growth hormones.
- This yoga pose offers highly advantageous to women as it reduces the symptoms of PMS. It is also an excellent relaxing pose for pregnant women or for even those who have had a miscarriage when this is done with full support.
- Supta Baddha Konasana, when done before bedtime, relaxes the body and mind and helps induce sleep. Those who are suffering from insomnia can also get relief from it.
- It prevents many ailments like hernia, lower back pain, sciatica, varicose veins, pain due to hemorrhoids, and more.
- It improves physical health by improving blood circulation, regulating blood pressure, correcting prolapsed uterus, boosting bladder control, and toning the kidney.
- Start your day by practicing yoga and a round of this yoga pose to kick start your day with energy and vigour. Combine this with meditation, and you will have a stress-free start to the day.
Precautions to take while doing the Supta Baddha Konasana
Though it is a relatively simple yoga pose to perform, certain precautions need to be taken to get the Supta Baddha Konasana benefits. These are:
- If you are suffering or have recently recovered from a lower back, hip, or knee injury, refrain from doing this pose.
- If you are a pregnant woman, practicing yoga should be under the supervision of a yoga teacher. Also, ensure that the head and chest are lifted using proper support.
- While performing this yoga pose, there may be aches and pains in your knees, groin, and hips. If it happens as the pose deepens, stop the practice as staying any longer won’t provide any benefits.
- Take care not to arch your back while doing it, as it can injure the back. If you find your back arching, use a bolster to correct the form.
Who should do Supta Baddha Konasana?
This yoga pose can be done by almost everyone, but it helps those who lead a sedentary lifestyle. These people should do this every day to reduce the risk of chronic lifestyle diseases like blood pressure, diabetes, cardiovascular diseases, etc.
It is also beneficial for those whose work schedules involve long periods of sitting or standing. It works to open the hip and reduces strain on the lower parts of the body. It is an excellent way to correct the side effects caused due to bad posture. People suffering from anxiety and stress also benefit from doing this restorative pose and practicing yoga in general.
Supta Baddha Konasana is an ideal preliminary pose for a number of other poses, including many standing poses, Padmasana, Gomukhasana and Malasana, and almost all forward bends and seated twists.
When to Perform this Yoga Pose
The Supta Baddha Konasana can be performed anytime; however, practicing yoga is best if performed in the morning as it helps you start the day with energy. However, if morning is not suitable, it can be done in the evening but after a gap of a few hours between practice and meal. If you are doing this for better sleep, it can be done before bedtime. Whatever time you do it, ensure you have a healthy and balanced meal. Also, ensure you consume plenty of fluids like water or ayurvedic drinks to stay hydrated.
Supta Baddha Konasana is a great pose that offers many health benefits. It is also an excellent preparatory pose for other poses like Padmasan, Malsana, Gomukhasana, and different, forward bends and twists. So do this yoga pose and enjoy all the advantages it has to offer!
While you inculcate yoga into your routine, don’t forget to eat and drink right. Beverages and foods that have less nutritional value should be the last option. Instead, opt for Ayurvedic drinks like the Kadak Masala Chai, Masala/Elachi Tea, Instant Ayurvedic Thandai or other such beneficial beverages based on your body type. These drinks are natural, tasty and contain no artificial sugar or flavour, making them the right choice to start your day.
Authored By: Divya Shankar
About Author: Divya Shankar is a multifaceted content writer with 7+ years of experience. She has exclusive writing expertise in ayurveda.