Baddha Konasana, Bound Angle Posture, or Cobbler Posture is an asana. Sanskrit: सुप्तबद्धकोणासन; Supta-- Reclining, Baddha-- Bound, Kona-- Angle, Asana-- Position; Pronounced As-- SOUP-tah BAH-dah cone-NAHS-anna
This position infuses a sense of deep leisure. It is not only a corrective pose yet also a hip opening asana. It is a basic present, which nearly anybody can try their hand at. This asana is also called the Reclined Cobbler's Posture or the Reclined Goddess Posture.
Everything You Need To Find Out About The Supta Baddha Konasana
1. What You Should Know Before Doing This Asana
2. How To Do The Supta Baddha Konasana
3. Precautions And Contraindications
4. Beginner’s Tip
5. Advanced Pose Variation
6. Benefits Of The Reclining Bound Angle Pose
7. The Science Behind The Supta Baddha Konasana
8. Preparatory Poses
9. Follow-Up Poses
What You Should Know Before Doing This Asana
This asana must be experimented the other yoga asanas early in the early morning. But in situation you can not awaken, or have various other tasks to address, this asana can be done in the night.
Simply make sure you leave a gap of a minimum of 4 to 6 hours in between your dishes and technique. Your stomach and bowels should be empty when you do this asana.
Level: Basic
Style: Vinyasa
Duration: 30 to 60 seconds
Repetition: None
Stretches: Knees, Thighs, Groin
Strengthens: Legs, Back, Digestive System, Reproductive System
Exactly how To Do Supta Baddha Konasana (Reclining Bound Angle Position)
- Lie straight and level on the ground. Then, delicately bend your knees. Bring your feet along with the external edges of both your feet on the floor. Place your heels near to your groin.
- Your hands must lie next to your hips and pressed downwards.
- Exhale, and make sure that your abdominal muscles contract as your tailbone relocates close to your pubic bone. Really feel the elongation in your lower back and the security in your spinal column as your hips turns. Hold this setting.
- Swiftly breathe in, and as you breathe out once again, let your knees open such that it produces a good stretch in your groin and inner upper legs.
- You should guarantee your lower spine is not powerfully curved. Likewise, ensure your shoulders are loosened up and positioned away from your neck.
- Now remain in the position for approximately a min, breathing deeply and gradually.
- Exhale and leave the position. Yet before you do so, press your reduced back and knees to the floor to give that final stretch. After that, hug your knees, and rock back and forth before you launch.
Note: Conversely, you can additionally place your hands dealing with upwards if you are looking for complete relaxation.
Precautions And Contraindications
These are some factors of care you should keep in mind before you do this asana.
- Avoid practicing this asana if you have the following problems.
- Knee injuries
- Groin injuries
- Pain in the lower back
- Shoulder injury
- Hip injury
- Expecting females need to do this asana under the supervision of a teacher. They must also constantly keep their chest and head raised while in this position.
- Females who have actually just provided have to avoid this position for about eight weeks, or till the muscular tissues in the pelvic region are firm.
Beginner’s Tip
As a beginner, you might really feel a pressure in your groin and inner upper legs as you exercise this asana. To manage this, carefully raise your feet slightly off the flooring till you get comfortable.
Advanced Pose Variation
To raise the stretch in the groin and internal thigh, you can pull your pelvis up, such that it is off the floor. If you push your feet hard on the flooring, your pelvis will instantly obtain raised. To make it much easier, you put a block under your hips. Press your knees on the ground, and press your soles together.
Benefits Of The Lying Bound Angle Pose (Supta Baddha Konasana)
The Supta Baddha Konasana benefits are as follows:
- Exercising this asana turns on the ovaries, prostate gland, kidneys, and bladder.
- It gives your groins, inner thighs, and knees a great stretch.
- It soothes stress and tension and additionally remedies light depression.
- It minimizes muscle mass tension and eliminates you from fatigue and sleep problems. It additionally calms the mind.
- It decreases stress in the nervous system.
- Stretches your inner thigh and groin muscles.
- It energizes your body.
- It soothes the digestive and the reproductive systems and deals with problems like irritable bowel syndrome , infertility, menstrual disorders, digestive issues, menopause, etc.
- It relieves headaches.
- This asana helps to open up the hips and bend the hip flexors.
The Science Behind The Supta Baddha Konasana
This asana is practically enchanting, and when you obtain comfortable in it, it is practically like you get on a vacation. It advertises deep leisure, and in an issue of minutes, you feel revitalized and invigorated.
The Supta Baddha Konasana also offers your body, specifically the internal upper legs, a good stretch. This, in turn, boosts blood circulation in the lower tummy and hence, favorably impacts the reproductive and digestion systems. It also opens up the upper body and widens the shoulders and collarbone, making them extra able to sustain the top back.
Preparatory Poses
Baddha Koṇāsana
Virasana
Vrikshasana
Supta Padangusthasana
Follow-Up Poses
Gomukhasana
Lotus position
Mālāsana
Practicing this asana makes you aware of your body and assists you recognize how vital it is to care for on your own.
