Introduction:

Supta Baddha Konasana is derived from the combination of the Sanskrit words Supta(Reclined), Baddha(Bound),Kona (Angle) and asana (posture or pose). It is called as Reclining Bound Angle Pose or Reclined Goddess Pose or Reclined Cobbler’s Pose in English.

Preparatory poses for Supta Baddha Konasana are Vriksasana, Baddha Koṇasana, Virasana and Supta Padangusthasana; follow-up poses are Malasana, Gomukhasana and Lotus position.

Steps Involved:

1. On yoga mat, start with lie on the back.
2. Bend your knees.
3. Bring your feet together.
4. Make sure that your outer edges foot on the yoga mat.
5. Place the heels close to your groin.
6. Lay your palms next to the hips (press downwards).
7. Exhale.
8. Make sure that the tailbone moves close to the pubic bone.
9. Feel the stability in your spine as the pelvis tilts.
10. Hold this position for few seconds.
11. Inhale.
12. Exhale; let your knees open up.
13. Feel the good stretch at the inner thighs and groin.
14. Note: Do not forcefully arch the lower spine.
15. Let the shoulders relax and place away from the neck.
16. Hold in this position for few seconds (up to 60 seconds).
17. Breathing should be slow and deep.
18. Exit the pose by exhale and come back to the tandasana.

Benefits:

• Regulates the reproductive systems.
• Stretches the Groin, Inner thigh and Knee.
• Helps to cure the low blood pressure, insomnia, fatigue and anxiety.
• Energizes the body.
• Relaxes the body, mind and spirit.
• Opens the chest and hips.
• Improves the functions of the nervous system.
• Calms the mind.
• Helps to cure the infertility, irritable bowel syndrome and menopause.
• Stimulates abdominal organs such as kidneys, bladder, ovaries and prostate gland.
• Stimulates the heart and improves the blood circulation.
• This pose helps to relieve the mild headaches.
• Helps to relieve the mild depression and stress.
• Regulates the menstruation.

Dos, Don’ts and Tips:

People with the following problem please avoid practising this pose, or practise under the expert’s supervisions and doctor’s advice.

• Lower back Problems
• Groin injuries
• Shoulder Problems
• Knee injuries
• Hip Problems
• Puerperal (women who has recently givenbirth)

Practise this yoga daily, will yield the better results.

It’s good to do this pose in the morning with empty stomach.

Women who have recently givenbirthshould avoid this pose entirely at least 8 weeks.

Pregnant women should use the cushion to elevate. Make sure that you keep the head and chest raised.

Pregnant women Note: It is better to practise under the expert’s guidance.