Supta Baddha Konasana. Sleepy yet? This simple yoga pose is not just a great way to relax after a long day, but also the perfect tool for getting out of bed in the morning and easing your way into your day with ease. I’ve got all the details in my article, Supta Baddha Konasana: Soothing Yoga Pose for Sleep and Wake-Up.
Supta Baddha Konasana is a gentle inversion-like pose that can be practiced when sleeping or waking up. This yoga pose can soothe pained body parts, calm the mind, and help you relax. Here’s how to do Supta Baddha Konasana with step-by-step instructions.
What You Should Know Before You Begin
When you think of reclining poses, do you imagine a relaxing stretch? If so, reclining the bound angle pose might not be the best place to start. This pose is an intense hip opener that requires concentration, focus, and flexibility in the inner thighs.
Reclining bound angle pose opens your hips and groin as you stretch your inner thighs. Reclining Bound Angle Pose, also known as Supta Baddha Konasana, is a seated pose that provides a deep stretch to the inner thighs, groin, and lower back. It’s a great pose to use in yoga classes where you’re looking to release tension in the pelvis and lower spine or to de-stress at the end of the day.
Reclined Bound Angle Pose is also a great pose to use during pregnancy — it helps open up the hips and pelvis and can relieve tension in the low back. It’s also a great way to release tension from your back. You’ll need a bolster to add support under your knees and lower back. If you don’t have a bolster, use several folded blankets or pillows instead (you can also try rolling up a mat).
Steps to Do Supta Baddha Konasana Pose
- Get down on the floor; your legs should be straight out in front of you.
- Bend your knees and bring the soles of your feet together, letting your knees fall open like the pages of a book.
- Lie down on your back and slide your heels as close to your pelvis as is comfortable. If this creates any pain in your knees or lower back, scoot your feet away from your pelvis slightly until you find a position that feels better.
- Bring your arms alongside your torso with the palms facing up, shoulder-width apart.
- Relax into the pose, allowing all the muscles of your body to soften. Take a few breaths BY Closing your eyes.
- To come out of the pose, press firmly through your feet and lift yourself up to a seated position.
How Often Should I Do This Pose?
If you love reclining bound angle pose, you can do it as often as you like. If you are new to this pose, build up slowly.
As with all yoga poses, don’t do anything that causes pain. In this pose, if your hamstrings are tight, keep your knees bent until they loosen up enough to allow straightening of the legs. The same is true if you have back issues; keep your knees bent until they’re ready to be straightened.
Cautions For Reclining Bound Angle Pose
- Bound Angle Pose is a deeply restorative pose that gently opens the hips and chest, helping to relieve tension in the lower back, hips, and groin. The pose is safe for most students, as long as it is practiced with attention.
- To be sure, there are a few things to keep in mind when you perform this pose. If you’re new to yoga, approach this pose with caution and patience.
- When you recline, take care not to arch your back too much, or you could strain it. If your lower back is tight or you have low back issues, put a folded blanket between your sacrum and the floor.
- If your knees are high off the floor or you feel any knee pain, use an extra prop underneath each knee for support.
- You can also practice this pose using a strap on each foot that’s looped around the soles of your feet and held in your hands so it’s easier to press the soles together.
- If you have knee injuries or pain in your knees, avoid this pose and any other pose that involves deep flexion of the knees. If your knees are healthy, be sure to stack your shinbones vertically over your ankles to protect your knees from hyperextension.
Benefits of the Supta Badhha Konasana (Reclining Bound Angle Pose)
The major benefit of the Reclining Bound Angle Pose is that it relieves stress and tension. It will also stretch your inner thighs, groins, and knees while opening up your chest. The pose may relieve mild backaches, reduce fatigue and help with menstrual discomfort.
- To help ease symptoms of insomnia and stress
- To help relieve back pain
- To stretch your hips and groin
- To help alleviate menstrual pain
- Good For pregnancy
Supta Baddha Konasana yoga pose offers a host of benefits for sleep, stress, and or wake up a sore back! It is an effective yoga pose that can be practiced alone or as part of a sequence. It’s also known as Reclined Bound Angle Pose, and it offers a host of benefits for sleep, stress, and back pain.
No matter what your yoga goals are, it’s safe to say that most people can benefit from supta baddha konasana. That’s why we’ve included a step-by-step description of the pose below. Reclined Bound Angle Pose can help you sleep better. It relaxes the body and mind, which makes it a good pose to do before bedtime. This pose also stretches the hips and thighs, which can relieve tension in the back and help release neck pain.