Yoga Poses

Supta Baddha Konasana (Reclined Bound Angle Pose or Reclined Cobbler’s Pose)


Supta Baddha Konasana Steps, Benefits & Contraindications

Supta Baddha Konasana, also known as Reclined Bound Angle Pose, or Reclined Cobbler’s Pose, is a great relaxing yoga pose that relieves stress levels and cures anxiety. This pose stretches the groin and inner thigh muscles and works as a hip opener. Supt Baddha Konasana relieves the daily stress through enhancing the blood flow all over the body which makes you feel refreshed and energetic.

Supta Baddha Konasana Meaning

The name “Supta Baddha Konasana” comes from four Sanskrit words, viz.
“Supta”  meaning “reclining”
“Baddha”  meaning “bound”
“Kona”  meaning “angle” and
“Asana” which means “pose”
It is the lying down version of Bound Angle (or Cobbler’s) Pose (Baddha Konasana).

Supta Baddha Konasana Steps

  • Spread a Yoga Mat and lie straight on your back with your legs straight.
  • Bend your knees and draw your heels towards your pelvis.
  • Exhale and let your thighs fall apart letting the knees drop open up so that the sole of your feet touch each other.
  • Adjust your position by gently shifting your buttocks from side to side, so that your spine lengthens along the floor.
  • Let your arms relax by the sides.
  • You can also put your arms on the thighs to just apply gentle pressure on them.
  • Pull your heel close towards your pelvis.
  • Close your eyes and become aware of the stretches in the body, breathing normally.
  • Stay in the final pose for 1-5 minutes.
  • To come out of the pose, raise and draw your knees together.
  • Straighten your legs and lie in Savasana for some time.

Supta Baddha Konasana (Reclined Bound Angle Pose) Benefits

  • Supta Baddha Konasana relieves stress, nervous tension, and anxiety.
  • This Reclined Bound Angle Pose promotes the supply of fresh blood throughout the body particularly back, pelvis, thighs, knees, and abdomen by stretching the hip joints, thighs and lower back.
  • It further stretches the groin area and relieves the stress from thighs and knees.
  • Its regular practice results in reduced muscular tension.
  • Supta Baddha Konasana opens up the hip joints and makes them flexible.
  • Reclined Bound Angle Pose is helpful for people suffering from an enlarged prostate.
  • Its regular practice results in increased overall energy levels.
  • Supta Baddha Konasana gives relief from fatigue and insomnia.
  • The practice of this asana relieves menstrual cramps.

Supta Baddha Konasana Contraindications

  • Avoid practicing Supta Baddha Konasana if you have a groin, knee, lower back, shoulder, or hip injury.
  • Pregnant women should either avoid this asana or do it under the supervision of a yoga expert.
  • Women who have just given birth should avoid practicing this pose for at least eight weeks or until their pelvic region heals.
  • You should always do yoga knowing your limits and without straining. If you have any medical concerns, you should first talk with your doctor before practicing yoga.

Supta Baddha Konasana is a relaxing yoga pose and can be a great way to end your yoga practice or to end your day. You can even practice this posture in place of Savasana. It’s important to feel comfortable when practicing this pose, and for that, you can make some adjustments, like using some supports/props to support your knees and make the best of it.

About the author

Mahendra Kumar Vyas

Mahendra Vyas, with parental home at Jodhpur and born to Late Shri Goverdhan Lal Vyas and Shrimati Sharda Vyas, did Civil Engineering from M.B.M.Engineering College, Jodhpur. Shifted to Mumbai after completing engineering and worked with Sanjay Narang's Mars Group and Aditya Birla Group. With an inclination to spirituality and service, joined the Yoga stream and became a part of Yoga Niketan, Goregaon (west) in 2002 and since then practicing and imparting Yoga knowledge at Yoga Niketan and different corporates.

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