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Reclined bound angle pose (Supta baddha konasana) steps, benefits and precautions

The Reclined bound angle pose, also referred to as the Reclined cobbler pose or Supta bandha konasana is reclined yoga pose which can be practiced even by beginners. Sometimes, this yoga pose is also referred to as the Reclined butterfly pose.

This yoga pose is very beneficial for opening up your hips and provides long term relief from problems like back pain and Sciatica. It also helps to calm your mind and provides relief from stress and fatigue.

This pose is usually performed at the end of yoga sessions.

Reclined bound angle pose steps, benefits and precautions

Supta baddha konasana meaning

The name of this yoga pose is derived from four sanskrit words:

  • ‘Supta’ meaning reclined
  • ‘Baddha’ meaning bound
  • ‘Kona’ meaning angle
  • ‘Asana’ meaning pose.
Reclined bound angled pose supta bandha konasana

How to do the Reclined bound angle pose or the reclined cobbler pose?

Here is a step by step guide on how to do Supta bandha konasana.

Step one

To get into the starting position of Reclined cobbler pose, you have to start with the Staff pose (Dandasana). So sit in a straight position on the yoga mat with both legs extended in front of you.

Step two

Bend both your knees and pull your feet towards your groin area. As you pull your feet, your knees have to move away from each other on both sides of your body and the soles of both your feet have to press against each other in the final position.

This position where you will be sitting in an upright position the soles of your feet together is also called the Bound angle pose or Cobbler pose.

Step three

With your buttocks firmly on the yoga mat, lean in the backward direction and lower your body down on the mat.

Ensure that your back is completely supported on the yoga mat and it is fully stretched. Adjust your position slightly as required.

Step four

Move your arms to the side of your body on both sides and relax your shoulders. Your palms will be facing in the upward direction in this position.

Step five

Hold the pose and focus on the position of your body. You will feel some stretch on your inner thighs. Do not try to push your knee downwards by force.

Keep breathing normally and stay in this position for 2 to 3 minutes.

Step six

To release from the pose, take support of your hands and lift your body up to the Bound angle pose.

Then stretch your legs to the staff pose as in the starting position in step one.

Benefits of the Reclined bound angle pose

  1. Usually performed at the end of a yoga session, this pose helps in rejuvenating your body and improving your energy levels.
  2. For people who face the problems of Insomnia and fatigue regularly, this yoga pose helps in getting sustained relief.
  3. With regular practice, Supta baddha konasana relaxes your body and reduces stress and fatigue.
  4. It opens up your hips and pelvic muscles. It stimulates the abdominal organs and improves the overall performance of the digestive system.

Precautions and contraindications

The Reclined bound angle pose is a yoga asana that can be practiced by anyone. It does not need any special preparation. However, if you are someone who is suffering from a leg, knee or hip injury, you should avoid this asana completely. It can be detrimental to your recovery.

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