How to do Supta Baddha Konasana

Supta baddha konasana is a restorative yoga pose that is also known as Reclining bound angle pose. This is a fantastic pose for deep relaxation and for opening up the entire front half of your body. This wide-open body language is great because it triggers extroverted, confident, and content emotions. As with all restorative yoga poses, supta baddha konasana also creates the possibility for you and your body to experience deep states of calm and ease.

The Benefits of Supta Baddha Konasana.

Before we get into the actual “how to” aspect of reclining bound angle pose; let’s talk about some of the benefits and reasons why you might want to give it a try. Supta baddha konasana allows the body to be perfectly centered and even. While some poses are one sided, this pose is not. Having the right and left side of your body mirroring one another creates harmony within the body. That level of harmony allows more room for feelings of calm and unity during your session. With the proper use of props, this pose is also very gentle on your entire body including your neck, spine, hips, and ankles.

How to do Supta Baddha Konasana

There are many variations on how to perform this pose properly, these instructions are giving you just one of those ways. For this variation, you will need a yoga mat, two yoga blocks, a yoga bolster, and a blanket. Start by sitting comfortably on your mat with your feet towards the short end/front of your mat. Make sure all of your props are within arm’s reach. Bring a bolster behind you so that the short end is towards your lower back. It should be laying in the same direction as your mat. Leave approximately 2 inches between you and the beginning of your bolster. Bring the soles of your feet together and allow your knees to fall over to the sides. Place your yoga blocks underneath your knees so that there is no stretch or strain felt in your inner thighs. Once you’re comfortable, bring your blanket over your lower half of your body. Begin to lower your upper body backwards until your back is firmly laying on the bolster behind you. You may need to adjust the positioning of the bolster a few times before you find the right spot. If you wish, pull your blanket so that it covers the rest of your body. From here, bring your hands to your side with your palms facing up or bring them together with your fingers interlocked on your stomach.

This pose should be held for a minimum of 5 minutes. There is no maximum limit as to how long you should hold it for.

Supta baddha konasana is a very gentle pose that allows your mind and body to relax and release. This is the perfect time to play around with meditation or to focus on your breathing. If your hands are on your stomach, you can count all of your breaths as your hands rise and lower with your breath.

There you have it, now you know how to do supta baddha konasana. Enjoy!

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