Supta Baddha Konasana - Reclining Bound Angle Pose

Pronunciation: (SOOP-tah BAW-dah cone-NAWS-ahna)

Translation: Supta, in Sanskrit, meants reclining. Baddha means bound and Kona is angle. Asana means pose. Therefore Supta Baddha Konasana means Reclining Bound Angle Pose.

Technique: Passive, supported poses like Supta Baddha Konasana are what are known as "restorative" poses. They allow the body to relax and receive the healing effects of yoga, bring the body back to a relaxed and natural state with less tension. In modern life one has a hard time avoiding stress and avoiding creating muscular tension. Doing restorative yoga is a good antidote. This is a posture that encourages you to to listen quietly to messages the body has to offer.

To practice this posture, you need some way of propping yourself up such as yoga bolsters or an assortment of firm blankets. You should also plan to use a long yoga belt. . When this pose is performed with the body properly supported it can feel delicious and is a panacea for many problems. However, when the body is not properly supported the pose can be uncomfortable. To achieve full benefits one stays in Supta Baddha Konasana for an extended period of time, from 5 to 20 minutes. Use the props to make yourself comfortable for an extended stay. We will explain how.

To get into the reclining version of Baddha Konasana start in the seated Baddha Konasana pose. Sit upright with the soles of your feet together and your knees bent. Bring your feet as close to your torso as possible. In order to find what props your body needs to hold the reclined version of the pose comfortably for some time lower your back and torso to the floor using your hands to support and guide you. Inhale and slide the arms up over your head and rest them on the floor extended above your head.

If this is a comfortable pose then you do not need any props. However, if it is not comfortable then props will probably prove to be beneficial. There are a number of common causes of discomfort and some standard and highly effective prop-based remedies.

One source of discomfort is your knees, inner thighs or groins when your leg muscles are not yet stretched to the point where the knees come all the way down to the floor. In this case, put a yoga block, a bolster or a rolled blanket or two under each knee. Support the knees to the height they naturally fall as you do the pose without the blankets.

Another common source of discomfort is the lower back. It is usually caused by compression between your lumbar vertebrae from over-arching the lower back. To relieve strain in the lower back use a stack of folded blankets or one or more bolsters as a prop. This prop should be long enough so that when you lie down on it it supports your entire upper torso including your head. If you are using blankets make sure that when they are folded they are wide enough to give support to your shoulders. Position this prop so that when you lie down it will be under your back and shoulders and providing it support and allowing the lower spine to elongate.

Sit on the floor or your mat just in front of the prop with your pelvis in contact with the front of your stack of blankets or bolster and then slowly lower yourself onto the supporting prop. Experiment with the height of the prop you use. It should be just high enough so that when you lie on it there is no discomfort in the lumbar spine area of your lower back.

You may also feel some discomfort in the neck. This is caused by compression between the cervical vertebrae from over-arching your neck. In this pose the neck should be extended. To help achieve the proper neck extension and relieve neck discomfort position put a small but firm “pillow” under your head so that it is slightly higher than your shoulders. Often folding a yoga blanket two or three times and positioning it across the top of the prop supporting your spine will provide an ideal “pillow”.

For many it is difficult to keep the heels positioned close to the pelvis while in the pose. Use a long strap or long yoga belt as a prop to deal with this problem. Take the strap or belt and attach the clasp at the end to forming a wide loop. Sit in the seated form of Baddha Konasana and put the looped strap or belt over your torso. Position the strap so that it is at the top of your back pelvis. Put the front of the looped strap over your bent knees and then under your two feet as they are sole-to-sole. Tighten the belt so it is snug but not so tight that it will constrict your comfort in the pose. You can experiment with the loop’s length by lying back on your stack of blankets or bolsters and then, if it needs adjustment, sitting up and tightening or loosening of the strap or belt as needed.

After you have all your props sit in front of the prop supporting your spine, use the loop to hold your feet close to your pelvis and lie back onto your prop into the supported Supta Baddha Konasana pose. Allow your face to soften and your jaw to release with your eyes closed. You may want to use an eyebag as you relax in the pose. Feel the tension unravel. Draw your attention inward.

Relax in the pose and then, when you are finished, release the belt around your feet, extend the legs and roll out of the pose onto your side, and then return to a seated position.

Beginner’s Tip: Spend time adjusting your props and blankets so that you are truly comfortable, your head and full back elevated with props and your knees supported if you necessary. The belt shouldn’t be too tight. Think of this pose as just “being” not “doing” which is a wonderful thing to bring into the rest of your life.

Benefits: Frees energy flow in pelvic area
Increases vitality in digestive organs
Good for pregnant women in preparation for childbirth (use bolsters)
Quiets the mind
Relief from PMS and menopausal symptoms
Relief from mild depression
Stretches inner thighs and opens groins Can provide great relief for wheelchair bound patients.

Contraindications: Do not do this pose post-partum when until pelvic area muscles that became loose for child birth have recovered their pre-pregnancy tightness.

Be exceedingly careful if you have had a groin or knee injury. Use bolsters under the knees for support and do not bring the knees down too far.

Don’t do the pose with a hip or shoulder injury.