(Last Updated on : 12/06/2014)
Supta Baddha Konasana is a cultural yoga asana that tones the muscles of the legs and abdomen. It is performed in a reclining posture and relaxes the mind and body.
Meaning of Supta Baddha Konasana
Supta means "sleeping or reclining" (here the meaning is strictly reclining), Baddha means "Bound", and the literal meaning of Konasana is "angle". Supta Baddha konasana is classic restorative posture that can be modified to meet any level of resistance in the hips and groins.
Practice of Supta Baddha Konasana
The procedure should be started by acquiring "Baddha Konasana" posture.
* While in the above-mentioned posture, Exhale and lower back torso toward the floor while leaning on the hands.
* Once leaning back on the forearms, use the hands to spread the back of the pelvis and release the lower back and upper buttocks through the tailbone.
* Bring the torso all the way to the floor, supporting the head and neck on a blanket roll or bolster if needed.
* While gripping the topmost thighs, rotate the inner thighs externally, pressing the outer thighs away from the sides of the torso.
* Next slide the hands along the outer thighs from the hips toward the knees and widen the outer knees away from the hips.
* Slide the hands down along the inner thighs, from the knees to the groins. Imagine that the inner groins are sinking into the pelvis.
* Push the hip points together, so that while the back pelvis widens, the front pelvis narrows.
* Lay the arms on the floor, angled at about 45 degrees from the sides of the torso, palms up. The natural tendency in this pose is to push the knees toward the floor in the belief that this will increase the stretch of the inner thighs and groins. But especially if the groin is tight, pushing the knees down will have just the opposite of the intended effect: The groin will harden, as will the belly and lower back. Instead, imagine that the knees are floating up toward the ceiling and continue settling the groin deep into the pelvis. As the groin drops toward the floor, so will the knees.
* While practicing this posture in the beginning, stay in this pose for one minute. Gradually extend the stay anywhere from five to 10 minutes.
* To come out, use the hands to press the thighs together, then roll over onto one side and push away from the floor with head trailing the torso.
Benefits of Supta Baddha Konasana
* The posture stimulates abdominal organs like the ovaries and prostate gland, bladder, and kidneys.
* It stimulates the heart and improves general circulation.
* Stretches the inner thighs, groins and knees.
* Helps in relieving stress, mild depression, menstruation and menopause.
Precautions in the Practice of Baddha Konasana
In case of groin or knee injury, perform this pose with blanket supports under the outer thighs . In case there is any strain in the inner thighs and groins support each of the thighs on a block or folded blanket slightly above the maximum stretch of the groins. Make sure each support, whether a block or blanket, is the same height. Continue sinking the groin into the pelvis. One can also lay a 10-pound sandbag across each inner groin, right where the thigh joins the pelvis (the bags will form a "V" with its apex at the pubis).