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Supta Akunchanasana (Therapy)

सुप्त अकुञ्चनासन / Reclining Knee to Chest Pose

October 8, 2024

Table of Contents [Expand All]
Introduction to the Asana

The name is derived from the Sanskrit, supta, meaning “sleeping” or “reclined,”, Akunchana meaning “bending” and Asana means “Pose” or “seat”.

Benefits
  • Provides relief tension and stiffness in lower back
  • Stimulates the digestive system and aids in digestion
  • Eases sciatica pain
  • Supports spinal health
  • Relieves menstrual discomfort
Ailments Tackled
  • Slipped disc
  • Reduces lower back pain
  • Relieves sciatica pain
  • Ease menstrual cramps
  • Improves digestion
Steps to perform the Asana: Supta Akunchanasana (Therapy)
  • Place a folded blanket on your Mat to support your bent knee in the asana.
  • Lie down on your back with your shoulders resting.
  • Extend your legs straight out along the mat.
  • Place the blanket on your abdomen.
  • Bend your right knee and hug it towards your chest. Keep your left leg extended along the mat.
  • Ensure both shoulders are grounded on the mat.
  • Keep your neck in line with your spine.
  • Breathe deeply and steadily. Inhale and exhale to lengthen your spine.
  • Focus on relaxing into the stretch with each exhale.
  • The support of the blanket under your knee will help you stay comfortable and aligned.
  • Repeat the pose on the other side by bending your left knee.
  • Be in the pose for few seconds & gently release.
  • Turn towards the right side and gently taking a support of your hand come up and sit in Sukhasana (crossed legged).
Key Alignment Points
  • Focus on relaxing any tension in your hips, thighs, and knees with each breath.
  • Keep both hips grounded on the mat. Ensure that your bent knee is not lifting off the floor.
Common Misalignments / (Mistakes)
  • Shoulders lift off the mat instead of staying relaxed and grounded
  • Hips tilting unevenly or rolling to one side
  • Folding the knee too forcefully towards the chest, causes strain
Contraindication / Cautions
  • Avoid in case of any injury or surgery in hips and knees
  • Avoid in case of severe lower back pain or herniated discs
  • Avoid during pregnancy
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