Reclining Bound Angle Pose
Supta Baddha Konasana
- Stretches your inner thigh and groin muscles.
- Frees energy flow in your pelvic area.
- Stimulates your abdominal organs and improves mobility in digestive organs.
- Helps relieve the symptoms of stress, mild depression, PMS and menopause.
- Relaxes your mind and the central nervous system.
- Groin or Knee Injury - See Modifications and Variations
- Lower Back Injuries
- If you experience strain in your inner thighs and groins, slightly elevate your feet (couple inches) with a block or cushion. You can relieve knee and groin strain more by supporting under each of your thighs with a thick cushion or folded blanket. The height of the support should be slightly above the maximum stretch of the groins. As you create each support, ensure both are the same height to prevent development of imbalances.
- If you feel some discomfort in your neck or the chin continually lifts away from the chest, place a small, but firm pillow under your head. The head should be elevated slightly higher than your shoulders. This is slight elevation of head will decrease the excess arching of your neck and reduce compression between the cervical vertebrae.
Supta Baddha Konasana (SOUP-tah BAH-dah cone-NAHS-anna)
supta = lying down, reclining baddha = bound kona = angle
- Lie supine on the floor. Bend your knees and place your feet together flat on the ground. Slide your heels comfortably close to the groins.
- Press your palms down into the floor beside your hips. As you exhale, contract your abdominal muscles and move your tailbone under and towards the pubic bone. Feel how the pelvic tilt has lengthened your lower back and stabilizes the spine. Maintain this pelvic tilt.
- With the next exhale, slowly allow your knees to naturally open and float towards the ground creating a stretch across the inner thighs and groin. If you feel discomfort in your knees, back, or groin or you feel the stretch is too deep, perform the supported version suggested in Modifications & Variations. Place the soles of your feet together as the outer edge of feet rest on the ground. Try to keep the heels close to your groins.
- Maintain the slight pelvic tilt to keep awareness to your lower back and to prevent your lower spine from moving into a forceful arch. Relax your shoulders after spreading the shoulder blades and moving your shoulders down and away from your neck. Place your arms 45 degrees away from your torso with the palms turned up.
- To settle into the pose, you may use your hands to slightly rotate your thighs externally (outwards) to create the effect that the inner groins are descending into the pelvis.
- Another way to visualize this is having the back of your pelvis spread while the hip points or front pelvis narrows. Resist any desire to force your knees toward the floor. Instead, allow your knees to float or hover and set your focus on relaxing your groins deep into your pelvis. As your groins release toward the floor, so will your knees descend.
- Hold the pose unsupported for 30 seconds to 1 minute breathing slow and fully into the belly. If supported with cushions or blankets, comfortably hold the pose for 2 to 5 minutes.
- To exit, exhale and contract your abdominals. Gently press your lower back into floor as you hold onto the outside of the thighs with your hands. As you inhale, use your hands to press your knees up and together. Once the knees are together, lift the feet and circle the knees in one direction several times and then circle the in the other direction. This will send a massaging motion in the hip joints and into the back of the pelvis through the sacral region. Then, hug the knees into the chest and rock side to side.