Poses >> Supta Baddha Konasana

Supta Baddha Konasana

Supta (reclining)
Baddha (bound)
Kona (angle)
This is one of the most potent restorative poses, also called Goddess Pose. This pose opens the chest, abdomen and pelvis. These areas are often restricted by the ways we stand and sit, the shape of our chairs, cars, etc. Psychologically, it allows for a deep opening with safety and support, leaving us with a feeling of calm and wellbeing.

1. Bend the knees, feet on the floor and draw the souls of the feet together. This position of the legs is called “bound angle.” Lie back on the floor or for more support; use a bolster or stack of blankets to support your torso. You can increase the height of the bolster by adding a folded blanket.
2. Make sure that you are comfortable and that your entire neck is adequately supported. Your forehead should be higher than your chin (place a blanket or towel under the head to support the cervical curve).
3. Place a long, rolled blanket under each thigh to completely support the weight of each leg so that you experience no traction in the sacral ligaments. Make sure that the knees are the same height from the floor. The purpose of this pose is not to stretch the inner thighs, but to relax the abdomen and pelvis.
4. You can also place a folded blanket under each forearm to create a sensation of floating.
5. Use an eye bag, if you have one, to gently massage the muscles around the eyes to relax and let go.
6. Take a couple of long, slow inhales and exhales. You may wish to remain here as long as 30 minutes in a deep, restorative practice.

Modifications:

• If you have a knee injury, practicing this pose for long periods of time may be difficult. Practice it for shorter durations and make sure the legs are adequately supported to protect your knees. If you have a pinched nerve or disc disease in your neck, carefully support your head and neck. Experiment with the height and position of your props so you can practice symptom-free. Tingling in the arms may indicate that you are pinching your neck.
• Supta baddha konasana is deeply restorative for the whole body. Particularly helpful for relieving menstrual cramps and during menopause, as it allows the entire womb and pelvis to open and relax, thereby increasing blood flow and regulating the release of hormones.
• It is a powerful practice to give ourselves permission to take a few minutes out of our day and allow ourselves to do nothing. Just the practice of relaxing and knowing that we deserve a rest is deeply empowering and restoring.

Video and Text by Yogamates Featured Teacher: Ashley Turner