Supta Baddha Konasana - Lying bound angle posture

Sanskrit: Supta - sleeping or dreaming, Baddha - bound, Kona - angle, Asana – pose

Supta Baddha Konasala is also referred to as the Lying Butterfly or Sleeping Butterfly. This pose is a variation of Titali Asana / Baddha Konasana. In addition to the hip-opening effect, this posture is relaxing, soothing and regenerating.

 

• Level: Beginner
• Duration: 30 seconds - 5 minutes
• Repetition: none
• Stretches: inner thigh muscles, spine
• Strengthens: inner thigh muscles, knees, pelvis
• Chakra: Mooladhara Chakra (Root Chakra)

Benefits

♥ Opens the hips

♥ Preparation for Padmasana (lotus pose)

♥ Relaxation of the inner thigh muscles

♥ Relieves stress, mild depression, and anxiety

♥ Improves the ability to concentrate

♥ Helps with prostate gland problems

♥ Promotes blood circulation

♥ Stimulates digestion

♥ Relieves menstrual and menopausal symptoms

♥ Improves posture

 

Contraindication

♦ Sciatica

♦ Problems in the coccyx or sacrum

♦ Uterine prolapse

♦ Knee injuries

♦ Shoulder injuries

♦ Only perform eight weeks after birth

 

Instructions for Supta Baddha Konasana

1. Lie on your back with your legs stretched out. Keep breathing calmly and deeply throughout the exercise.
2. Bend your knees and bring your soles together. The heels should be as close to the perineum as possible. Relax the inner thigh muscles.
3. Now let your knees fall on the sides in a controlled manner.
4. Your hands lie relaxed on your stomach and chest. You breathe deeply and feel with your hands how the chest and belly rise and fall.
5. Your lower back is flat and your shoulders are relaxed.
6. You can stay in this final pose for up to 5 minutes.
7. To get out of the posture, bring your knees together and then stretch your legs. Rollover to one side and sit up.

 

The science behind Supta Baddha Konasana

Supta Baddha Konasana opens the chest and thus the heart. The shoulder front and the inside of the legs undergo a gentle stretch and opening. Through the deep and passive stretching, it relaxes the entire body and the mind.

 

Note: Yoga beginners should first learn all yoga practices from a competent teacher and then practice alone.