How to carry out Supta Baddha konasana

HOW TO CARRY OUT SUPTA BADDHA KONASANA

This position is considered almost a rest, recovery, position let us see better what it means and how to carry it out.
The word supta in Sanskrit means “reclined”, baddha instead means “bound” and finally kona means “angle”. The name of this position can therefore be translated as “reclining bound angle pose”. It can be considered as an evolution of Baddha Konasana.

HOW TO CARRY OUT SUPTA BADDHA KONASANA

Lets see supta baddha konasana step by step.

• Sit on the mat in Baddha Konasana (cobbler position).
• Exhaling, bring your back backwards towards the floor. You can use your elbows as a support.
•  The entire back must be completely lying on the ground and the sacrum and the upper part of the gluteus must touch well the mat. If you need it you can place a flat cushion or a blanket under your head and neck.
• With your hands grasp the inner upper part of the thighs and rotate them slightly towards the outside.
• Slide your hands along the outer part of the thighs towards the knees and widen the knees trying to distance them from each other.
• At this point place your hands on the floor, at an angle of about 45 degrees with your chest and palms facing upwards.
• Breathe and relax.
• Try to keep this position until you are able to balance both effort and relaxation.
• Slowly get out of this position. Use your hands to bring your thighs together, then roll onto one side and sit down slowly.

THE BENEFITS OF SUPTA BADDHA KONASANA

Let us now look at the benefits of supta baddha konasana:

• Improves the symptoms of insomnia
• Calms the mind and reduces stress
• Opens and strengthens your inner thigh muscles of the groin and pelvis
• Opens the hips and flexes the flexor muscles of the hip
• Helps reduce the symptoms of mild depression and some symptoms of menopause
• Recharges the body with.
• Stimulates the function of the internal abdominal organs, ovaries, prostate, bladder and kidney
• Strengthens the heart and improves blood circulation
• Reduces the muscular tension of the organism and fatigue
• Relieves the symptoms of headache
• It may also be useful in the treatment of syndromes such as irritable colon, dysmenorrhea (painful menstruation) and digestive problems.

It is therefore a position of the many benefits and also much relief, it is suitable to almost all but be careful if:

– You have problems at the level of the joints, hips and knees. (You must use a support such as a blanket folded under the thighs)
– You suffer backache at lumbar level.
– During the last months of pregnancy.

You can not carry out this pose after childbirth for about 4-8 weeks or until the tissues and the abdominal muscles and the pelvic region are more compact.

If you want to deepen and start with the basics of yoga take a look at our ebook yoga for everyone