Supta Baddha Konasana

What Does Supta Baddha Konasana Mean?

Supta baddha konasana is a reclining, restorative asana that requires flexibility in the hips and the legs, particularly the muscles of the inner thighs and groin. The name is derived from the Sanskrit supta, meaning “reclining,” baddha, meaning “bound,” kona, meaning “angle,” and asana, meaning “pose” or “posture.”

One may enter this pose from a seated position. The soles of the feet are brought together with the knees bent to the sides. The upper body then leans back into a reclined position and the arms rest comfortably alongside the body.

It is known in English as reclining bound angle pose or reclining goddess pose.

Yogapedia Explains Supta Baddha Konasana

Traditionally, supta baddha konasana is believed to stimulate svadisthana (spleen or sacral chakra). Therefore, it is associated with creativity and determination. Stimulating this chakra through supta baddha konasana is believed to foster inner acceptance, and promote focus and productivity.

The benefits of supta baddha konasana include:

• Improved circulation and digestion.
• Stimulation of the abdominal organs.
• Flexibility in the inner thighs, hips and knees.
• Reduction in fatigue, stress, mild depression, PMS and menopause symptoms.

Beginners and those with limited flexibility should perform this asana with supports under the knees, and/or elevate the feet with a cushion or folded blanket. Support under the upper back, neck and/or head may also be helpful.

Preparatory poses for this asana include baddha konasana (bound angle pose), vrksasana (tree pose), virasana (hero pose), and supta padangusthasana (reclining hand-to-big-toe pose).