It supplies fresh blood to the brain, thus, provides soothing effects to the brain. Supta Baddha Konasana (Reclined Bound Angle Pose) is a deeply relaxing, potent restorative yoga pose and a hip opener. When needed bend the knees. For th… Lead with the chest towards the leg, instead of the head. Follow-Up Poses. All rights reserved | Disclaimer | Sitemap | Terms of Use | Privacy Policy | Cosmetic Surgery Marketing & Photo Gallery by Surgeons Advisor. Supported Shoulderstand I (Salamba Sarvangasana I). 1. Supta Konasana. Restorative Pose Of The Month - Supta Baddha Konasana (Reclining Butterfly Pose) 22/05/2014. 3. In essence, the hamstrings will be the primary muscular restriction to getting our torso through our legs. Supta Baddha Konasana is an excellent preparatory pose for a number of different poses, including many standing poses, Gomukhasana, Malasana, Padmasana, and most seated twists and forward bends. Time to stay: at least two minutes, up to five if you’re comfortable. Not only does this bypass one of the major purposes of this movement, it exposes the neck to greater risk of injury. supta baddha konasana benefits The reclining bound angle pose stretches the groins, inner thighs, and hips, and helps relieve the symptoms of stress, anxiety and depression. Supta Baddha Konasana With Strap. Studying names of postures Learn with flashcards, games, and more — for free. As the name very well clarifies it is performed reclining on the back. ~ (B.N.S . The best part of Supta Baddha Konasana is that anybody can perform it easily. Inhale and reach to your toes and hold the big toes with the first two fingers. It can make the hip and groins more flexible. Similar are the effects of supta konasana as it rejuvenates the practitioner by strengthening the body head-to-toe. The weight of the body ought to be balanced on the shoulder blades, not on the vertebrae or skull. Supta Konasana (Koṇāsana) = Lying-Angle-Posture. Another way to deal with strain in the inner thighs and groins is to raise the feet slightly off the floor. Supta Padangusthasana (Reclining Hand-to-Big-Toe Pose) is my go-to pose for lower-back pain. It stretches the glutes and back, allowing a release in the hips, and opens tight shoulders. Improves digestion – As the abdomen undergoes contraction in Supta Konasana, it stimulates the internal organs. This leaves a toning effect on the legs. This field is for validation purposes and should be left unchanged. Its variations include Karnapidasana with the knees by the ears, and Supta Konasana with the feet wide apart. Supine Bound Angle pose or Reclining Butterfly Pose. Take the legs slowly down behind the head and place the hands into the lower back for support. The feet in the final position are kept flexed and quads are also contracted keeping the thighs engaged. Therefore improves the ability to focus. We are flexing at the hip joint to bring our torso, not just to our legs, but through our legs! It squeezes the abdominal muscles and promotes endurance. In this variation, the legs are extended behind the legs reclining on the back however the arms are kept extended on the floor. Supta konasana must be avoided by people suffering from severe sciatica. Now that you know how to do Supta Padangusthasana, what are you waiting for? Avoid rounding the back after taking the legs behind the head. The back can never be seen and hence it always remains somewhat mysterious - an unknown territory which can be exciting but also frightening. In his book, The Psycho-Physical Lab, Eyal Shifroni writes: "Backbends are thrilling and fascinating. Supta Baddha Konasana (Reclining Bound Angle Pose) name comes from the Sanskrit words supta = reclined, baddha = bound, kona = angle or split, and asana = posture. In addition to its general calming effects, it can relieve gastrointestinal distress or menstrual cramps. Ashish is a certified Yoga Teacher having experience of teaching at various schools in India. The arms are then extended to hold the ankles instead of grabbing the big toes. You can enter this yoga posture from Halasana. Its actions help create traction in the lower back, which can relieve compression and tension. 2. Baddha Konasana (Bound Angle pose) Bakasana (Crow pose) Upavishta Konasana A (Wide-Angle Seated Forward Bend A) Upavishta Konasana B (Wide-Angle Seated Forward Bend B) After: Ardha Pavanamuktasana (Half Knee to Chest pose) Paschimottanasana (Seated Forward Bend) TEACHING CUES. Supta konasana is one of the restorative postures that you can use to begin your inverted pose experience. Inhale and lift the legs (either bent or straight) off the floor and lengthen through the legs. This asana must be done correctly; if correct alignment and vinyasa is impossible, further preparation in earlier asana is necessary. Supta Baddhakonasana is officially translated as “returned and linked angle posture” although some anglophones commonly name it “the goddess pose”, which seems to me more revealing as to the nature of this asana, particularly suitable but not limited to women.. It stretches the hamstring muscles and strengthens the knee. SUPTA KONASANA. Supta konasana is one of the restorative postures that you can use to begin your inverted pose experience. Then raise the legs to roll them over the head lifting the back of the floor. It stretches the muscles of the inner thighs, groins and hips. EXHALE. Savasana: Restorative Iyengar yoga sequence starts with savasana. Use this practice guide and keep the safety measures along with the instructions in mind to land safely into supta konasana. In order to land on the calf muscles instead of the heels the legs must be very straight. Stimulates thyroid gland – Supta konasana stretches the neck muscles and leaves massaging effects on the thyroid gland. This variation is clean, simple, and feels dreamy. To enjoy Prime Music, go to Your Music Library and transfer your account to (US). It also stimulates the abdominal and reproductive organs, improves digestion and increases blood circulation. Bound Angle Pose – this gentle hip-opening pose is a great way to ready your hips for the advanced hip-opening that happens in Upavishta Konasana B. Supta Baddha Konasana can quell agitation and restore your energies. This promotes the secretion of digestive juices, enzymes and thus facilitates the efficient digestive organs. Supta Baddha Konasana is a complete resting or relaxing Pose. Upavishtha Konasana B (Upaviṣṭha Koṇāsana) = Seated-Angle-Posture Dṛṣṭi: ūrdhvadṛṣṭi = upwards. Getting into the root terms, “supta” refers to “reclining” or “sleeping”, “kona” is “angle”, “asana” is “pose”. Inhale swinging the legs over the head until the toes touch the floor as in. Exhale and roll back, taking the feet over the head and on the floor behind you. Get yourself into the challenging yet beneficial supta konsasana and break the ice for the inversion postures. Spread your legs wide apart and keep your palms between your legs. It regulates the hormonal flow and maintains the proper metabolism of the body. 6. Arms can be kept on sideways freely, with palms facing upwards. Send your breath all the way down to your pelvis. This is an advanced variation of halasana (plow pose) and forms a primary series of Ashtanga yoga. No props needed. COMMENTS. Improves concentration – Supta konasana is one of the postures where the head lies below the heart. Supta Baddha Konasana Modifications. Supta Baddhakonasana relieves the contracted or heavy sensation we often feel after over-eating, and can relieve menstrual cramps. Back To TOC. 5. Because this pose is very relaxing, it helps move us into the “rest and digest” (parasympathetic) side of our autonomic nervous … From sitting or from Upavishtha Konasana A. Supta Konasana. Women during menstruation must skip this asana. 2. From the Album Ashtanga Vinyasa Yoga #3 (Primary Series for Everyone!) Strengthens the arms – With so much going on in the lower body, the arms are also getting benefits from supta konasana. Baddha Konasana variations with base pose as Bound Angle Pose (Baddha Konasana).. As students have varying abilities, a given yoga pose may be easy for a particular student but hard for another. Ashtanga Vinyasa Yoga. Energetic Benefits. It relaxes the body and mind and is good for mild depression. This yoga use to quiet the body … Hence, providing nutrients to the spine and strengthening it. Do not bend your knees while landing the legs back on the floor during releasing the pose. Be careful with the neck. Supta Baddha Konasana, the queen of restorative yoga poses creates an instant state of relaxation for the mind, body and spirit. Reclining Bound Angle Pose is Very simple to perform with numerous benefits. Surya Namaskara A / Sun Salutation A (5 times), Surya Namaskara B / Sun Salutation B (5 times). Bring the legs closer and relax in dandasana. Follow the vinyasa: the method of entering this asana is important. Make either a cactus (goal post) shape with the arms to open the chest, or simply place one hand on the heart and the other hand on the belly to connect with the breath. Grab the big toes with the index, middle fingers and the thumb around it, as in A, or instead grab the legs, as in B.STAY HERE FOR 5 LONG DEEP BREATHS; INHALE. Raise your arms to grab the big toes with corresponding hands wrapping the thumb, index, and middle fingers. Through his teaching, he realized how Yoga & Ayurveda can be used to increase the longevity and wellness of one's life. Beginner’s Tip. Translation: Reclining Angle Pose. Listen Now Buy song $0.99. Supta Baddha Konasana stimulates the organs in the abdomen like kidneys, ovaries, prostate gland, intestines and the urinary bladder. Home » Yoga » Yoga Poses » Supta Konasana (Reclining Angle Pose): How to Do, Benefits, Variations. Psychologically, it provides a feeling of calm and wellbeing. This eventually strengthen the abdominal muscles. Sit in dandasana. Using props to support the body, this restful pose helps to open the hips, groin, abdomen and heart space, and creates a nurturing cradle like effect for the body. Sleeping is associated with getting rest and re-fueling the body to proceed later. Bring the knees into the chest rapidly, raising the pelvis and lower back up. Do not practice supta Konasana if you have pain or injury in the neck, back, or legs. Baddha Konasana Uttanasana. Therefore, let’s dive into its practice guide beginning with the dos and don’ts of the pose. This pose opens the chest, abdomen, and pelvis. Roll all the way up, and balance n the seat bones. One-Legged Shoulderstand Pose (Eka Pada Sarvangasana). Supta Baddha Konasana is a favorite Restorative pose among my students. Lie down on your back and bring the soles of your feet together, allowing the knees to drop open, stretching the thighs. Your Amazon Music account is currently associated with a different marketplace. From here pass to Supta Padangusthasana B. The legs are separated apart and the hands are clasped behind the back and later raised off the floor to support the back. The completed pose resembles a traditional plough. Supta Baddha Konasana is also famous for its hip opening benefits. Don’t forget to prepare the body for the reclining angle pose by warming it up using these preliminary poses: Relax all the muscles that undergone pressure and contraction while supta konasana by getting into the following counter poses: Supta Konasana in Iyengar yoga is performed using following props. There are two ways in which this reclining posture can be modified, it includes: In this variation, the practitioner lies down on the back. Blocks under upper thighs to make the toe gathering a … Hold the big toes of each foot with your first two fingers. Supta Baddha Konasana offers many benefits to abdominal organs & … This pose comes under the category of restorative yoga poses, where while practicing yoga practitioner is more conscious of the body in order to renew energy and calm the nervous system. Kurmasana is essentially a very deep forward bend. Baddha Konasana (Sanskrit: बद्धकोणासन; IAST: baddhakoṇāsana), Bound Angle Pose, Throne Pose, Butterfly Pose, or Cobbler's Pose (after the typical sitting position of Indian cobblers when they work), and historically called Bhadrasana, is a seated asana in hatha yoga and modern yoga as exercise.It is suitable as a meditation seat. This lets the flow of blood and oxygen to the spine. 7. Hence, beneficial in aiding better digestion. But correctly setting up the props can be tricky. This is an advanced variation of halasana (plow pose) and forms a primary series of Ashtanga yoga. 4. Upavistha Konasana B Supta Konasana roll up* touch down* Supta Padangusthasana A Supta Parsvasahita Supta Padangusthasana B Ubhaya Padangusthasana change hands*, roll up Urdhva Muka Pashimottanasana Supta Parivrita Padangustasana Setu Bandhasana ~ Setu Bandhasana is the bridge between humanity and divinity. Many practitioners are tempted to roll into Supta Konasana with momentum rather than strength. IYENGAR) Exhale gradually keeping the widely separated legs and chin on the floor. Dṛṣṭi: nāsāgre = to the nose From lying on your back. Supta konasana is an inverted restorative asana that is part of the primary series in Ashtanga yoga and is considered a variation of halasana. Lie down on your back extending the legs and arms straight on the floor. Work with the Bhandas and the abdominal area. Notify me of follow-up comments via e-mail. Exhale holding the toes separate the legs as wide as possible. By Skila Ramirez, Author of YogaFit Restorative . Inhale lifting the chest up and then release the hands off the toes. Take a deep breath in to rock up onto the sit bones balancing hovering the legs on the air keeping the grip on the toes intact. The further steps of parting the legs remain the same. The health and beauty guru Marguerite Agniel in plough pose, c. 1928. Start by sitting in Dandasana. Like all twists, this pose is energizing. Roll back and apart the legs. Getting into the root terms, “supta” refers to “reclining” or “sleeping”, “kona” is “angle”, “asana” is “pose”. Standing Poses Seated Forward Bends. Etymology and origins. It also goes by the name of Goddess Pose. Therefore the spine become supple and elastic. Supta Baddha Konasana (Supine/Reclining Bound Angle Pose) A person lies on its back instead of sitting straight while legs are positioned in the same manner as in basic pose. Look at the toes. © Copyright 2021. He started learning yoga from renowned yoga schools in the world capital of yoga, Rishikesh. Tones the legs – The legs are separated wide apart pulling the toes. Straighten the legs when the lower back begins to rise. Strengthen the abdominal muscles – Folding the legs beyond the head while lying down in supine pose contracts the abdomen. This is basically our end of possible range of motion for flexion at the hip joint. And doing the pose on the floor allows you to safely stretch your hamstrings without putting much stress on your vertebrae. Stay there for 20-30 seconds breathing deeply with an inverted but erect spine. Supta Matsyendrasana (soop-TAH MOTS-yen-DRAHS-anah) is a gentle twist that massages the abdominal organs, helping the kidneys and liver, facilitating digestion and reducing constipation. One can use straps, bolsters, and block to modify the posture and maintain safety during the practice. Photograph by John de Mirjian. 1. Supta Konasana (Reclining Angle Pose): How to Do, Benefits, Variations, Get Ancient Ways of living life at its highest potential which makes you physically, mentally & socially active, Wide-Legged Forward Bend (Prasarita Padottanasana), Wide-Angle Seated Forward Bend (Upavistha Konasana), Dolphin Pose (Ardha Pincha Mayurasana): How to Do, Benefits and Precautions, Baddha Padmasana (Bound Lotus Pose): Steps, Benefits & Precautions, Advasana (Reverse Corpse Pose): Meaning, Steps, Benefits, Back muscles, hips, thigh, calf, leg, arm. - Everything you want to know about yoga. Even while getting out of the pose the arms are kept extended while landing the legs to the floor opening the shoulders. Join the soles of the feet, dropping the knees to … Improves spine flexibility – Supta konasana stretches the back muscles in an inverted position. EXHALE. The arms are also extended and stretched holding the toes. Bound Angle Pose (Baddha Konasana) Reclining Bound Angle Pose (Supta Baddha Konasana) Staff Pose (Dandasana) Reclining Hand-to-Big-Toe Pose (Supta Padangusthasana) Wide-legged Forward Bend (Prasarita Padottanasana) Steps. Back To TOC.