Reclining Bound Angle Pose (Sanskrit: Supta Baddha Koṇāsana / सुप्त बद्ध कोणासन)
Supta Baddha Konasana (Supta Baddha Koṇāsana) is also known as Reclining Bound Angle Pose, Reclining Butterfly Pose, or Reclining Goddess Pose. It’s a deeply restorative asana that re-energizes the body and calms the nervous system. It is also a very good hip-opening asana for beginners. This pose can be used at the end of the yoga session as a relaxing pose or at the beginning, to get us into the flow of our practice in a gentle and relaxed manner.
Instructions for Doing the Reclining Bound Angle Pose
- Lie down on the floor on your back.
- Take a few deep breaths and then gently bend your knees to bring your feet together so that the soles of your feet are placed firmly on the floor.
- Bring your heels as close to your groin area as possible.
- Keep your arms next to your hips with your palms facing downwards.
- With an exhalation, go deeper into the pose by contracting your abdominal muscles and moving your tailbone closer to your pubic bone. You will feel a gentle stretch in your spine.
- Now, inhale and this time when you exhale, open your knees to bring the soles of your feet together. This time you’ll feel the stretch in your thighs and groin area. Make sure your shoulders are relaxed.
- Hold this position for about 2 to 10 minutes, breathing slightly deeper than normal, but without any jerks.
- To release the asana, bring your knees together again (step 2) and then sit up gently by using both your hands.
Benefits of Doing the Supta Baddha Konasana
- This asana tones your inner thighs, groin, and adductor muscles, helping you prepare for more advanced hip opening asanas.
- It helps you lose belly fat as your abdomen gets a good stretch as well.
- Being a restorative asana, Supta Baddha Konasana soothes and stimulates your vital organs.
- It helps you relieve symptoms of PMS, menopause, hemorrhoids, sciatica, indigestion, and varicose veins.
- This pose also helps improve the function of your kidneys and liver.
Precautions
- Do not practice this pose if you have a serious knee or hip injury.
- Those who are suffering from a severe case of sciatica and lower back pain should also refrain from attempting this asana.