Restorative Yoga Poses: Supported Supta Baddha Konasana

The following is part of a series on Restorative Poses. Over the next weeks and months I will be posting some sketches highlighting restorative poses you can do at home. Each sketch will focus on a pose, action, or sensation. Please leave any questions below!

Supta Baddha Konasana or Reclining Bound Angle Pose

Supta Baddha Konasana, literally means “Reclining Bound Angle Pose“. This pose opens the pelvis, groins, and chest. It is one of my student’s favorite restorative poses. Once you get comfortable in this pose you won’t want to get out of it!

In this position the soft abdominal and pelvic organs are gently exposed to the sky. Normally, we spend the day protecting these areas. As such, we carry a lot of tension in the front body. If we can gently allow these areas to soften, we encourage circulation and reap a host of benefits.

Benefits of Supta Baddha Konasana

Supta Baddha Konasana opens the whole front of the body: pelvis, belly, chest, and throat. It is especially beneficial for the pelvic organs.

In this pose, the legs are supported. The inner groins can soften and the lower belly and pelvic area can soften. When we release tension (by softening) in an area, we allow circulation to flow. Fresh blood and lymphatic fluid can circulate in the pelvic region. As such this pose is very healing for the pelvis.

Since it promotes circulation around the pelvis and the front body, Supta Baddha Konasana is often recommended for:

women, in all stages of life
supporting fertility
pregnancy
easing PMS symptoms
easing menstrual cramps
improving indigestion
increasing flexibility in the inner hips/groins

In addition, Supta Baddha Konasana can be very grounding and soothing. It calms the sympathetic nervous system.You can practice this pose when you seek to:

calm anxiety
reduce stress
soothe and comfort
improve focus
calm and clear a scattered mind
reduce tension
relieve headaches

I can personally speak to headache relief this yoga pose provides. My best cure for bad migraines is supta baddha konasana coupled with several supported forward fold variations [restorative yoga poses post for next time]. The combo releases tension and gets me into “parasympathetic nervous system” mode.

To get the most benefit our of this pose, focus on 1) releasing your body weight into the props and floor and 2) releasing tension in the low belly by softening. More tips are below.

How to set up the pose

The traditional variation illustrated in the drawing above should give you an idea of the basic shape of the pose.

Prepare

Props: One or more (firm) blankets or bolsters. Alternatives: pillows or couch pillows placed under the knees; More alternatives: haystacks, lots of stiff towels, or telephone books built up underneath your knees.

Extras: A blanket to cover yourself up. (As you relax into the pose, your body temperature may drop. This is a sign that your body is relaxing. A blanket can be nice to stay warm.)

Fold the blanket so that it has some bulk. Place this blanket or bolster horizontally on your mat or floor. (See sketch above.) If you have several blankets you can stack them for more height.

To come into the pose

Lie on your back so the blanket/bolster lies underneath your.
Bend you knees, setting the soles of your feet on the ground.
Keeping the feet close together, allow the knees to drop open to the sides. The blanket/bolsters should catch and support your thighs.
Rest your hands where they are most comfortable. Some ideas:

on your low belly (see Sketch above). Watch your low belly rise and fall with your breath.
on the floor, to either side of your waist.
out to the sides. Your arms will form an A- or T-position

Release the shoulder blades down the back. Allow the shoulders to rest on the floor. Let your chest expand with breath
Rest your head so you neck is most comfortable (see Tips below)

Tips and Hints:

Make sure your thighs are entirely on the support and not floating in the air. They should feel supported with no strain on the groins.

Well-supported legs = happy groins = full relaxation = full benefit of the pose.
If you need more support, adjust your props, or come out of the pose and build your blankets/bolsters/pillows up higher.
If blankets aren’t available, try firm pillows or lots of firm towels.
I usually tell students to start with a support that is higher than you might think. You can always lower the support height.

If your groins feel strain: try adding more height to your support.
If your feet don’t comfortably rest on the floor: place a blanket or pillow beneath them.
If your ankles are uncomfortable: place a rolled up towel between the floor and the tops of each ankle.
If your neck is cranky and uncomfortable : try placing a small pillow or folded towel or blanket beneath your head. Try adding a neck roll (see sketch).
If you feel exposed, and therefore unable to relax:

This pose opens up the soft abdominal and pelvic organs. It can therefore feel very vulnerable. A blanket or two to cover your body can help you feel more protected and grounded. Also try wrapping your feet with a towel or blanket.

While in the Pose

Close your eyes if this is comfortable. Allow the skin of your face to relax.

Focus on grounding. Let the entire weight of your body drop into the support. Especially feel the support under your legs, pelvis, and hips, under your heart, and under your head.

As your weight settles into the bolster/blanket, and floor, watch your breath.

Let your belly be soft.

See if you can observe the inhales expand, and the exhales soften. You may observe the low belly rise on the inhale and recede/soften on the exhale. (Don’t try to force this. Just encourage the low belly to be soft and observe.)

Your attention may wander. That’s okay. Keep returning to your breath. Keep returning your attention to the rise of the low belly on the inhale, the fall of the low belly on the exhale.

Inhale = low belly rises
Exhale = low belly softens/recedes/falls

You can stay in this pose 5 – 20 minutes. Start with shorter times and build as you feel comfortable.

Stay as long as you feel comfortable sweetness.

To come out of the pose

As always, move slowly. First bringing awareness through the feet, legs, and hips. Then become aware of the low back, mid back, shoulders, arms and hands.

Take your hands to the outsides of your thighs. Use your arm strength to gently bring the knees together. Wait here a bit to let your low back settle.

When you are ready, you can either:

hug your knees in and wait here a moment and roll to one side when you are ready, or
roll directly over to one side

Rest here a few moments to let your body adjust to the change in position.

Find the ground beneath your hands and gently press up to seated.

Sit quietly for a few moments, allowing your body to adjust to gravity.

Smile.

Disclaimer: Consult with your doctor before trying these postures or those of any exercise program. Yoga In The Sky, this website, this website’s owners and this website’s contributors are not responsible for any injury, pain, harm, or distress that may result from the information contained herein. You are responsible for your own health.

Please use common sense. Pain is NEVER good.