Topic / Article How to perform reclining bound ankle pose ?
reclining bound ankle pose
The reclining bound ankle pose, also known as Supta Baddha Konasana in yoga, is a relaxing and restorative pose that helps to open the hips and stretch the inner thighs. Here’s how you can do it:
The pronunciation of “Supta Baddha Konasana” is roughly “soop-tah bah-dah koh-nah-sah-nah.”
Supta Baddha Konasana” is a Sanskrit term commonly used in the practice of yoga. Let’s break down the meaning of each word:
“Supta” means “reclining” or “lying down.”
“Baddha” means “bound” or “locked.”
“Konasana” refers to a pose where “kona” means “angle” and “asana” means “pose” or “posture.”
So, when you combine these words, “Supta Baddha Konasana” translates to “Reclining Bound Angle Pose” in English.
It is a yoga posture where you recline on your back and bring the soles of your feet together, allowing your knees to fall out to the sides.
It is also sometimes referred to as the “Butterfly Pose” due to the resemblance of the position of the legs to a butterfly’s wings.
This pose is known for its ability to help open the hips, stretch the inner thighs, and promote relaxation.
How to perform reclining bound ankle pose ?
Steps :
- Start by sitting on a yoga mat or a comfortable surface with your legs extended in front of you.
- Bend your knees and bring the soles of your feet together, allowing your knees to fall out to the sides.
- Slowly lie back on the mat, supporting yourself with your elbows and forearms at first.
- Gradually lower your back and head down onto the mat, maintaining a comfortable position.
- Allow your arms to rest alongside your body with your palms facing up, or you can place your hands on your belly or rest them on the ground overhead.
- Close your eyes and take slow, deep breaths, allowing your body to relax and sink into the pose.
If you feel any discomfort in your hips or inner thighs, you can place blocks or folded blankets under your knees or thighs for support.
- Stay in this pose for 5 to 10 minutes, or as long as it feels comfortable for you.
- To come out of the pose, gently bring your knees together and roll onto one side, using your hands for support. Take a few breaths before slowly sitting up.
Remember :
it’s important to listen to your body and modify the pose as needed. If you have any pre-existing hip or knee injuries or if you experience any pain or discomfort,
⇒ it’s best to consult with a qualified yoga instructor or healthcare professional before attempting this pose.
Benefits of reclining bound ankle pose
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Here are some of the benefits of practicing Supta Baddha Konasana (Reclining Bound Angle Pose) in detail:
Hip Opening:
This pose provides a deep stretch to the hips, specifically targeting the inner thighs, groin, and hip flexors. It helps to release tension and tightness in these areas, improving flexibility and mobility in the hip joints.
Improved Blood Circulation:
The open position of the legs and the gentle stretch in the groin area promote blood flow to the pelvis and lower abdomen. This increased circulation can be beneficial for reproductive health and can help alleviate menstrual discomfort.
Relieves Lower Back Tension:
Supta Baddha Konasana gently stretches the muscles of the lower back, promoting relaxation and relieving any built-up tension. It can help alleviate mild lower back pain and discomfort.
Relaxation and Stress Relief:
This pose is known for its calming and restorative effects on the nervous system. It activates the relaxation response in the body, reducing stress, anxiety, and fatigue.
It can also help promote better sleep and overall mental well-being.
Stimulates Digestion:
The gentle pressure on the abdomen in this pose can stimulate digestion and promote healthy bowel movements. It may help alleviate digestive issues such as bloating and gas.
Opens the Chest and Shoulders:
While in Supta Baddha Konasana, the chest opens up and the shoulders relax, counteracting the effects of hunching or sitting for long periods. This can help improve posture and breathing patterns.
Stimulates Energy Flow:
By opening the hips and promoting relaxation, this pose helps to release stagnant energy and promote a healthy flow of prana (life force) throughout the body.
It can leave you feeling rejuvenated and revitalized.
Therapeutic for Menstrual Discomfort:
Supta Baddha Konasana is often recommended for women experiencing menstrual discomfort or menstrual irregularities.
It can help relieve menstrual cramps, bloating, and fatigue associated with the menstrual cycle.
Note :
Remember, it’s important to practice Supta Baddha Konasana with awareness and listen to your body.
If you have any pre-existing conditions, injuries, or concerns, it’s best to consult with a qualified yoga instructor or healthcare professional before attempting this pose.