Supta Baddha Konasana

The name Supta Baddha Konasana comes from four Sanskrit words: ‘supta’ meaning reclining, ‘baddha’ meaning bound, ‘kona’ meaning angle and ‘asana’ meaning posture.

Instructions: Lie flat on the ground with your arms by your side. Bend your knees and bring the heels of both feet close to the groin keeping the soles of both feet together. Your palms must lie next to your hips and pressed downwards. Exhale deeply by contracting the abdominal muscles and squeezing the tail bone upwards close to your pubic bone. Feel the stretch in your lower back and hold this position. Quickly inhale and as you exhale again, let your knees open up and give a good stretch to your inner thighs and the groin area. Do not arch your spine forcefully while breathing and keep your shoulders broad and away from the neck while doing the asana. Stay in the pose for up to a minute breathing deeply and slowly. Exhale and release the pose going back to the lying down position. Some might prefer to keep the palms facing upwards through the pose for greater relaxation.

Benefits:

• It calms and rejuvenates the digestive system and provides relief from irritable bowel syndrome.
• It revitalizes the reproductive system and is useful in curing infertility and menstrual disorders and provides relief from symptoms of menopause.
• It activates the prostate gland, kidneys and bladder.
• It stretches the inner thighs, knees and the groin.
• It calms the mind and provides relief from mild depression and anxiety.
• It helps to open up the hips and flexes the hip flexors.

Caution:

• Avoid this asana if you have knee, groin or hip injury and in case of lower back pain.
• Pregnant women should do this asana under supervision only and should keep their chest and head raised by placing a soft blanket.