Supta Baddha Konasana (Therapy)

The Sanskrit name is derived from supta, which means “reclining,” baddha, which means “bound,” kona, which means “angle,” and asana, which means posture or seat.

• Begin by setting up your props on your yoga mat. Place a yoga bolster horizontally across the mat.

• Sit on the edge of the bolster with your knees bent and the soles of your feet touching together.

• Allow your knees to fall open to the sides, creating a diamond shape with your legs.

• Slide your buttocks closer to the bolster ensuring that your lower back is supported when you recline.

• You can place yoga blocks under each knee for additional support to release tension in the inner thighs.

• Rest your arms alongside your body with your palms facing up or place your hands on your abdomen for grounding.

• Hold the pose for 5-10 minutes, or as long as feels comfortable and beneficial for your body.

• Gently bring your knees together by rolling onto your right side, allowing your body to rest in a fetal position.

• With the help of your top hand, press gently into the floor as you slowly bring yourself up to a seated position.

• Slowly lower your torso onto the bolster allowing your spine to lengthen and your shoulders to relax.

• Rest your arms alongside your body with your palms facing up or place your hands on your abdomen for grounding.

• Rounding the back

• Avoid in case of suffering from arthritis

• Tenderness, misalignment, swelling or pain in the hip