Supta Baddha Konasana (Reclining Bound Angle Pose)

This posture induces a profound sense of calm. It’s a hip-opening asana as well as a restorative pose. It’s a straightforward pose that almost everyone can master. The Reclined Cobbler’s Posture is also known as the Reclined Goddess Pose.


Baddha Konasana, also known as Bound Angle Pose or Cobbler Pose, is a yoga position Supta – Reclining, Baddha – Bound, Kona – Angle, Asana – Pose; Translated as – SOUP in Sanskrit. -tah BAH-dah cone -tah BAH-dah cone -tah BAH -NAHS-anna -NAHS-anna -NAHS-anna

What is Supta Baddha Konasana

Supta Baddha Konasana is a reclining, reparative asana that needs hip and leg stability, especially in the inner thighs and groyne muscles. The word asana comes from the Sanskrit words supta, which means “reclining,” baddha, which means “bound,” kona, which means “angle,” and asana, which means “position” or “posture.”

This posture can be entered from a sitting position. As the legs bow on the sides, the soles of the feet are pulled together. The hands lie peacefully alongside the body while the upper body bends down into a reclined stance.

In English, it’s called the reclining binding angle pose or the reclining goddess pose.

Supta baddha konasana is usually meant to promote svadhisthana (spleen or sacral chakra). As a result, it’s linked to ingenuity and perseverance. Supta baddha konasana is thought to encourage inner approval, concentration, and efficiency by stimulating this chakra.

The following are some of the advantages of supta baddha konasana:

  • Flow and absorption improves.
  • The abdominal organs are stimulated
  • Improves Inner calves, hips, and elbows flexibility
  • Exhaustion, stress, moderate depression, PMS, and hormonal problems are also reduced

Newcomers as well as those with reduced dexterity must practice this asana with knee support and a cushion or folded towel to raise the foot.The upper back, spine, or head can be beneficial as well.

Baddha konasana (bound angle pose), vrksasana (tree pose), virasana (hero pose), and supta padangusthasana (Supta Padangusthasana) are some of the preparatory poses for this asana.

How to do Supta Baddha Konasana

The whole asana can be done first thing every morning like other yoga asanas. However, if you are unable to start waking up and have other responsibilities, this asana may be performed in the evening also.

Only ensure there’s at least a four- to six-hour break during meals and practice. This asana should be done on an empty belly.

Step-by-Step Instructions

Step 1) Exhale and lower your body to the ground, resting first on your knees. Using your arms to stretch the base of the pelvis and push your lower back and upper buttocks from your tailbone until you’re lying back on the forearms. Drop your body all the way to the ground, using a mattress roll or bolster to protect your head and neck if necessary.

Step 2) Hold the uppermost thighs through your palms and turn your inner thighs externally while pushing your outer thighs away towards your torso’s sides. Then, extend your outer knees away towards your shoulders by sliding your hands down your outside thighs from the hips to the knees.After this, from both the knees to the groynes, slip your head away from your inner thighs. Consider digging your inner groynes into your pelvis. Push the hip points closer so that the front pelvis narrows as the back pelvis widens. Place your hands on the concrete, arms outstretched, at a 45-degree angle from either side of your torso.

Step 3) The normal inclination in this position is to bring the legs down to the ground in the hopes of lengthening the inner thighs and groynes. Trying to push your knees down, particularly if your groynes are hard, would have the exact opposite effect: Your groynes, as well as your abdomen and lower spine, will harden. Instead, visualise your feet drifting toward the sky as you try to press your groynes against your pelvis. Your knees will sink into the ground as the groynes do.

Step 4) To begin, hold this position for one minute. Extend the wait from five to ten minutes at a time. To get over it, squeeze your thighs along with your palms, then turn around on one side and lift yourself away from the board, with your head trailing behind your torso, using the arms to add depth to the pose. Lift the arms so that they are pointing upwards. Inhale and extend your arms above your shoulders, floor, and hands towards the ceiling, broadening your shoulder blades around your spine.

Certain positions including Malasana, Gomukhasan, and Padmasana can be done after this one.

Precautionary Measures

Once you begin doing this asana, consider the following tips in mind.

    1. If you already have any of the below issues, you should avoid doing this asana.
      • Injury to the groyne
      • Lower back discomfort
      • Injury to the shoulder
      • Injury to the hip
  1. The whole asana should be performed under the guidance of a teacher for pregnant women. When in this pose, they should hold the chest and head high at all times.
  2. Women who may have recently given birth should avoid this position for at least eight weeks, or until their pelvic muscles are tight.

Pose Variance at an Advanced Level

To have the most stretch in the groyne and inner thigh, raise the pelvis off the floor. If you press squarely on the floor with your foot, your pelvis will be lifted automatically. To make things smoother, you place a block under your pelvis. The soles of your feet should be pulled together and pressed into the ground.

Deepen Your Stance

Throughout this position, you can also use your hands. Breathe and extend the arms parallel to one another and perpendicular to the ground toward the ceiling. Rock back and forth a couple times to spread your shoulder blades over your back even more. Then exhale and extend the upper arms, hands up toward the sky, on the concrete.

Advantages Supta Baddha Konasana

The following are the advantages of Supta Baddha Konasana:

  1. The ovaries, prostate gland, liver, and bladder are all activated when you practice this asana.
  2. It also increases blood supply and strengthens the heart.
  3. It stretches out the groynes, inner thighs, and elbows.
  4. It helps to ease stress and tension, as well as moderate depression.
  5. It relieves weakness and insomnia by reducing muscle stress. It also helps to relax the mind.
  6. It helps the nervous system to be less stressed.
  7. Stretches the muscles of the inner thigh and groyne.
  8. It gives the body a boost of energy.
  9. It treats irritable bowel syndrome, miscarriage, menstrual irregularities, urinary problems, menopause, among other illnesses by soothing the digestive and reproductive systems.
  10.  It helps to treat headaches.
  11.  This asana opens the hips and stretches the hip flexors.

Supta Baddha Konasana: The Science Behind It

The whole asana is almost beautiful, and once you’ve gotten used to it, you’ll feel like you’re on holiday. It encourages intense relaxation, and you’ll feel relaxed and rejuvenated in moments. The Supta Baddha Konasana also stretches your body, particularly your inner thighs. As a result, the blood supply in the lower stomach decreases, and has a favourable impact on the reproductive and digestive processes. It also expands the shoulders and collarbone, allowing them to be fully capable of supporting the upper back.

In a nutshell, like baddha konasana, supta baddha konasana is also highly effective and beneficial. Properly practising this yoga posture helps to stretch your overall body along with improving the body circulation. So, why not get on it.

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