Supta Baddha Konasana

• Supta Baddha Konasana (Reclining Goddess Pose)-:

In today’s fast-paced and anxious modern environment, breathing becomes essential. Nowadays people do not have enough time to pay attention to themselves and because of this, they keep on working under stress throughout the day. Yoga practice is necessary for those who are not able to work peacefully, if they spend some time in yoga, then their stress can be reduced by yoga and they can live a happy life again. Yoga helps us to overcome all our sorrows, pains, and problems and also it enables us to face any problem.

Supta Baddha Konasana is an important relaxing asana, in that it helps to open up your hips and thighs. If you practice this asana every morning, it will keep your mind calm and your worries under control. This asana helps you end your busy schedule comfortably and also helps you fall asleep easily and get a good night’s sleep.

The name Supta Baddha Konasana is derived from Sanskrit, in which Supta means to bend, Baddha means bound or restrained, Kona means angle, and Asana means posture. In this asana, the yogi lies on his back on a mat and brings the soles of his feet together at the knees, and allows his hands to be relaxed along the body.

Traditionally this asana is capable of stimulating the Svadhisthana Chakra (sacral chakra) or Muladhara chakra (Root Chakra) and it is also believed that stimulating this chakra promotes inner acceptance and focus and productivity.

One of the main benefits of Supta Baddha Konasana is that this asana helps in falling asleep easily and is one of the best asanas for sleep and recovery of the body. But it is very important to keep in mind that there should be a gap of two and a half to three hours between food and exercise.

The Supta Baddha Konasana is also referred to as the Reclined Goddess Pose, Bound Angle pose, or the Reclined Cobbler’s Pose.

• Let’s learn how to do Supta Baddha Konasana-:

1. Lie on your back on the floor with your legs extended straight in front.
2. Now, while bending your knees, join both your ankles together so that there is a stretch in the inner part of the thighs and the waist.
3. Mix the soles of the feet and the ankles. The outer part of both feet should rest on the floor, and the back of the heel should touch the perineum.
4. Widen the thighs and lower the knees till they touch the floor. (Those who are beginners should not stretch their legs too much, do as wide as their feet, not more than that)
5. Now keep both your hands near the hips and press them down, but keep in mind that your lower spine should not be arched forcefully.
6. Keep in mind that your shoulders should be well relaxed, do not turn your shoulders and at the same time keep them away from the neck.
7. Stay in this pose for at least 1 minute and take 3-4 deep breaths.
8. Inhale, relax your body, straighten your legs, and relax.

• Benefits of Supta Baddha Konasana-:

1. Practicing this pose, improves blood circulation and stimulates the heart, chest, and pelvis.
2. This pose gives a good stretch to the pelvic region, inner thighs, and knees which help to open up your hips and thighs. This pose while strengthening the arms and shoulders prepares it for Reclined Butterfly pose hands to elbows a deeper upper body stretch.
3. This pose gives a moderate chest opening and a deep hip opening, it not only enhances the upper body flexibility but also releases muscular fatigue and stress from the pelvic floor.
4. Any type of tension and anxiety can be reduced by this asana.
5. Daily practice of this asana can reduce any kind of pain in the muscles and through this insomnia can also be cured.
6. This mudra helps to calm the mind, sending positive signals to the brain, calming and balancing the entire body, and sleeping easily.
7. The practice of this asana reduces the stress on the nervous system.
8. Your body feels energetic after practicing this asana.
9. The benefits of Supta Baddha Konasana not only improve health but also reduce the symptoms of conditions like menstrual disorders, menopause, infertility, etc.
10. If you have a headache problem, then the daily practice of this asana, helps in ending your headache gradually.
11. This asana helps in activating the ovaries.
12. This pose stimulates the Root Chakra and Sacral Chakra. It balances the Heart Chakra.

• Precautions to be taken while practicing the Supta Baddha Konasana-:

Before you practice this asana, there are a few precautions that you must keep in mind.

1. If you have an injury in your knees, waist, lower back, groins, pelvis, ribcage, shoulders, or hips, then do not practice this asana, otherwise it can increase the problem further.
2. Supta Baddha Konasana should be practiced by pregnant women only under the supervision of a yoga instructor.
3. Those students with weak knee joints, ankles, and wrists need to avoid this pose.
4. Also, those people who have undergone knee, ankle, and hip surgery should avoid this pose.

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