Reclining bound angle pose: 7 benefits and how to do supta baddha konasana

Supta baddha konasana, also referred to as the reclining sure angle pose, is a yoga pose that mixes leisure, meditation, and mild stretching. This asana holds important significance on the planet of yoga, offering quite a few advantages for each the physique and thoughts. It helps the physique calm down and loosen up. On this pose, you lie in your again along with your knees open to the perimeters and your toes collectively, which releases the muscular tissues in your chest, stomach, groin, and legs. It may result in extra relaxed respiratory and clearer considering. Moreover, it provides you aid from digestive issues and menstrual cramps. Let’s discover the advantages of the reclining sure angle pose and easy methods to do supta baddha konasana.

What’s supta baddha konasana or reclining sure angle pose?

Supta baddha konasana is a time period from the Sanskrit language that describes a yoga pose. “Supta” means reclining, “Baddha” means sure, and “Konasana” means angle pose. Throughout this asana, practitioners lie on their backs with the soles of their toes pressed collectively, making a diamond form with their legs. Plus, the identify supta baddha konasana displays the important thing parts of the pose. “Reclining” signifies the posture, “Sure Angle” refers back to the place of the legs, and “Pose” signifies the general yoga asana. This mixture aptly describes the serene and restorative nature of the pose.

What are the advantages of reclining sure angle pose?

1. Relieves stress and nervousness

“Supta baddha konasana encourages deep leisure by calming the nervous system and assuaging stress and nervousness. The mild opening of the chest and stomach promotes a way of serenity as effectively, says Yoga Professional Dr Hansaji Yogendra.

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2. Reduces stiffness

The asana stretches the hip flexors and groin muscular tissues, enhancing flexibility and lowering stiffness. Common observe can contribute to elevated mobility in these areas.

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3. Improves blood circulation

By elevating the legs and opening the chest, supta baddha konasana facilitates improved blood circulation. This may be helpful for people with circulatory points and helps in lowering swelling within the legs.

4. Stimulates stomach organs

The mild compression of the stomach on this pose stimulates the stomach organs, aiding digestion and selling a wholesome functioning digestive system.

5. Enhances lung capability

The open chest and relaxed respiratory related to supta baddha konasana contribute to elevated lung capability. This may be notably helpful for people looking for to enhance respiratory operate.

6. Alleviates menstrual discomfort

For girls, practising this pose might assist alleviate menstrual discomfort by stress-free the pelvic area and lowering pressure within the decrease stomach.

7. Promotes restful sleep

The meditative and calming nature of supta baddha konasana can induce a state of deep leisure, making it a wonderful observe for selling restful sleep.

Easy methods to do a reclining sure angle pose?

Right here’s a step-by-step information to carry out this yoga asana:

• Step 1: Lie down in your again.
• Step 2: Bend your knees and keep your toes flat on the bottom.
• Step 3: Open your knees to both facet, bringing the soles of your toes collectively. The legs ought to be positioned equally to Cobbler’s Pose (Baddha Konasana).
• Step 4: You may place your arms in any comfy place. You too can relaxation them in your thighs, relaxation them overhead, or type a T form with them out by your sides.
• Step 5: Keep nonetheless for a couple of minutes whereas gravity helps to deepen your stretch. Take common breaths whereas holding the stance.
• Step 6: Attain down and return your knees to the unique positions. Subsequent, flip to 1 facet and sit up utilizing your palms as assist.

Are there any unwanted side effects of supta baddha konasana or reclining sure angle pose?

Whereas supta baddha konasana is mostly secure for most individuals, there are some stuff you want to pay attention to. “Individuals with hip or knee accidents ought to train warning, as extreme pressure or improper alignment might exacerbate these points. Pregnant girls, particularly within the later levels of being pregnant, ought to seek the advice of with a healthcare skilled earlier than trying this pose,” says the knowledgeable.

Who ought to keep away from supta baddha konasana or reclining sure angle pose?

• Current accidents: Individuals with latest accidents to the hips, knees, or decrease again ought to keep away from or modify supta baddha konasana to forestall additional pressure.
• Being pregnant: Pregnant girls, particularly these within the second and third trimesters, ought to strategy this pose with warning and search steerage from a professional prenatal yoga teacher or healthcare supplier.
• Extreme decrease again ache: People with extreme decrease again ache ought to train warning, because the reclined place might exacerbate discomfort.

The very best time to do reclining sure angle pose

Supta baddha konasana could be practiced at any time of the day, however many practitioners discover it notably helpful as a part of a bedtime routine. The calming results of the pose might help put together the physique and thoughts for a restful night time’s sleep, recommends Dr Yogendra.