Asana of the Month: Supta Baddha Konasana

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)


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



♦ 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.

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