Supta Baddha Konasana (Reclining Bound Angle Pose)

Interesting Fact

Supta Baddha Konasana, or Reclining Bound Angle Pose, is often referred to as the “Goddess Pose” due to its deeply restorative and nurturing qualities. This pose is frequently used in restorative yoga practices to promote relaxation and stress relief.

Benefits

Physical Benefits:

• Stretches the groins, inner thighs, and hips.

• Stimulates the abdominal and reproductive organs.

• Improves digestion and increases blood circulation.

• Relieves symptoms of stress, anxiety, and depression.

• Alleviates menstrual discomfort and lower back pain.

Energetic Benefits:

• Activates the Svadhisthana (Sacral) Chakra, enhancing creativity and emotional balance.

• Promotes a sense of grounding and inner peace.

Mental Benefits:

• Calms the mind and reduces stress.

• Encourages introspection and emotional release.

Contraindications

• Knee or groin injuries.
• Lower back pain.
• Sacroiliac joint dysfunction.
• Pregnancy (particularly in the late stages).

Practice Guide

Performing Supta Baddha Konasana

1. Starting Position: Lie on your back with your legs extended and arms by your sides.
2. Bend the Knees: Bend your knees and bring the soles of your feet together, allowing your knees to drop out to the sides.
3. Support the Knees: Place a bolster or folded blankets under your knees for support if needed.
4. Hand Placement: Rest your arms by your sides, palms facing up, or place your hands on your belly.
5. Dristi (Gaze): Close your eyes or softly gaze at the ceiling.
6. Bandhas: Engage Mula Bandha (root lock) to stabilize the pelvis.
7. Mudras: Use Chin Mudra (thumb and index finger touching) with your hands for added relaxation and grounding.

Exiting the Pose

1. Release the Knees: Gently bring your knees together, using your hands to support them if necessary.
2. Roll to the Side: Roll onto your right side and rest for a moment.
3. Come to Sitting: Use your hands to help you come up to a seated position.

Counter Poses

1. Knees to Chest Pose (Apanasana): Releases the lower back and neutralizes the spine.
2. Supine Twist (Supta Matsyendrasana): Stretches the spine and relieves tension.

Pro Tips

• Use a bolster or pillows under your back for added support and to open the chest.
• Place blankets under your knees if they do not comfortably reach the floor.
• Focus on deep, even breathing to enhance relaxation.
• Practice with a strap around your hips to keep the feet together and support the legs.