Avoid practicing Supta Baddha Konasana if you have a groin, knee, lower back, shoulder, or hip injury. Initially a version of the pose is included for newer students working with stiffness. RECLINING BOUND ANGLE POSE. Benefits: Setu Bhanda Sarvangasana is a restorative back bending pose. Supta Baddha Konasana. Gentle breath and movement prepares the body nicely for a restorative practice. Allow your knees to fall out to the sides until the soles of your feet are touching. It is eventually an ideal starting position for an active Iyengar yoga sequence. The props I use are: mat; bolster; cushion or folded blanket; 6 blocks; eye pillows; blanket (optional, if one is chilled) The eye pillows are for the palms of the hand to help release any dystonia. SUPTA BADDHA KONASANA. Try it in the later afternoon, before dinner, or before bed. Along with the front and medial body stretch, this pose is grounding in a way that just feels natural. One pose that I continuously return to though is Reclined Bound Angle Pose aka Supta Baddha Konasana for its hip and heart opening goodness. About the teacher . Relax and let your chest open. Cushions stacked in cross fashion. Lie back either on the floor or a bolster. Blanket or pillow for head support. It’s a great posture to end a class with and even if you’re practising at home, you can just lie in supta baddha konasana for about 15 minutes to feel instantly rejuvenated. Exhale and draw the soles of the feet together as the knees widen. Supta Baddha Konasana(Reclining fixed angle pose). It can be done with props. Step by Step Pose Information Benefits Variations Partnering. Perform Baddha Konasana. Place your hands on your belly or out to the sides. 0 Wishlist . Cat/cow coordinated with breath or hip circles are a good option before Supta Baddha Konasana. This pose strengthens the spinal muscles and tones the nervous system. Lying on your back, with your knees bent so that your feet are flat on the floor. This video features one of my favorite restorative poses, Supta Baddha Konasana or Reclined Bound Ankle along with a guided meditation. To come out, roll onto your side and use your hands to help you back up to sitting. Supta Baddha Konasana is the supine variation of the Baddha Konasana. It can be helpful during menstruation, menopause, and pregnancy. It also helps to open the hips and pelvis. Supported Reclining Bound Angle ~ Supta Baddha Konasana Enjoy Supported Reclining Bound Angle. commune@yogasvi.com +91 79 4899 8009. Everyone's Favorite Pose To come into the pose: Sit on the floor in Bound Angle pose (souls together and drawn in towards the body, knees out to the sides). 0 items / ₹ 0.00. Supta Padangusthasana (Reclining Hand-to-Big-Toe Pose): The first two variations of this pose (stretching the leg straight upward and stretching it out to the side), can help release the hamstrings and the adductors. The pose opens the inner thighs and groin, and relaxes the mind. Discover. Modifications … Prep Poses: Parshva Supta Padangusthasana > Counterbalancing Poses: Shavasana > Contraindications: Groin injury. Lie on the back. Comments. Blocks or books to support your knees . Full prop set-up for supta baddha konasana. Turn your calves outwards using your hands and place your buttocks in between the heels. Dec 30, 2016 - This Pin was discovered by Yogini Efrat. Supta baddha konasana. After an intense class of backbends or inversions, lying in supta baddha konasana on a bolster with a belt around my legs really relaxes and eases my entire body and my spine. your own Pins on Pinterest Hero Images/Getty Images ... Supta Baddha Konasana is a restorative pose that derives its name from Sanskrit Supta means reclining, Baddha means bound and Kona means angle. Nam Chanterrwyn. It is often placed at the start of the practice or at the very end, as a restorative and meditative pose. Women who are pregnant should keep their head and chest raised in the pose by resting on a bolster or cushion (see Modifications & Variations, below).Women who have just given birth should avoid practicing this pose for at least eight weeks or until the pelvic muscles become firm again. You can use pillows under your knees if this is more comfortable. Bound Angle Pose (Baddha Konasana) How to Do Supta Virasana (Steps) Sit in Vajrasana on your mat. Once you are leaning back on your forearms, use your hands to spread the back of your pelvis and release your lower back and upper buttocks through your tailbone. Supta Virasana. Blanket roll. Nam is an E-RYT500 & YACEP teacher who has trained under Jason Crandell. Sacral-Iliac or lower back pain. This tutorial guides you through three different approaches to the pose. Supta Baddha Konasana With a Bolster. Facebook Instagram. Put the soles together, open the knees to the sides, and lean backward, helping yourself with arms. 2 Bolsters, cushions, or pillows. Supta Baddha Konasana opens the chest, belly, pelvis and groin. ADD ANYTHING HERE OR JUST REMOVE IT… Facebook Twitter Pinterest linkedin WhatsApp. Props to Use This variation on the reclined bound angle pose is heavily supported. Supta Baddha Konasana (Pronounced as "SOUP-tah BAH-dah cone-NAHS-anna) The Sanskrit word supta refers to any reclining posture. Press your elbows to the floor, exhale, and start leaning back. 1 Supta Baddha Konasana. Tadasana. Nam shows you how to make a simple one with two blocks and a blanket. Bring your torso all the way to the floor, supporting your head and neck on a blanket roll or bolster if needed. This is one of the best restorative … Baddha Konasana, Cobbler’s Pose Counter Poses . Discover (and save!) If necessary, use a strap to hold your feet in place. Before you begin: have your props (I use a round bolster, zafu and pranayama bolster) and a timer near by. Supta Baddha Konasana helps to open the chest, which can tend to collapse in pregnancy from extra weight in the front of the body. Blanket to wrap around your ankles. It’s Virasana posture. Send me an email. Focus: Supta Virasana is a great pose for improving knee mobility, and quadriceps flexibility. Blanket to cover yourself. ⁠⠀ ⁠⠀ I truly believe this pose can help most things in life. Yoga Bolster. Supta Baddha Konasana ⁠⠀ ⁠⠀ Day 21: #immuneboostingyoga⁠⠀ ⁠⠀ In this set up with have two bolsters, one for the head one for the mid to upper back. Janu Sirsasana (Head-to-Knee Forward Bend Pose): In this pose, the bent knee is in Baddha Konasana position. Reclining Bound Angle Pose, Supta Baddha Konasana; Hero Pose, Virasana; East Stretch Posture, Purvottanasana; Lighten: Sit with the back against the wall; Sit on a bolster or folded blanket to raise the hips; Use a little weight, like a sandbag, on top of each thigh; Effect: Opening. Sit in front of the base of the bolster and bring the legs into Baddha Konasana Place a looped strap around the sacrum, across the upper, inner thighs and around the ankles Pull the strap just tight enough that the heels are held near the groins, but not so tight that there is any sense of a strong stretch Instructions. Therefore Supta Baddha Konasana literally means Reclining Bound Angle Pose. What is Supta Baddha Konasana. Beginners Tips: Stretch the spine towards the neck, keep the heels firmly on the ground. When you feel tired, hungover, headache, feel like you are getting a cold, grab a bolster and do this pose. Exhale and lower your back torso toward the floor, first leaning on your hands. You may choose to keep the mat under your spine or shoulder blades as you bring your feet together and your knees wide, coming into supta baddha konasana (reclining bound angle pose). Supta Baddha Konasana or Supta Swastikasana ... Upavishta Konasana. Benefits: Soothes the nervous system; Calms the mind; Releases stress; Questions about this pose? Cautions. Supta Baddha Konasana improves blood circulation and allows everyone to do exercises easily. Karnapidasana. Beginners’ tips . It adds eye pillows and a few extra blocks, subtracts the strap. Props. Supta Baddha Konasana or “The Goddess” Suggested props: 4 blankets, 2 blocks, 1 bolster. It has plenty of variations and they each realign and clean house in a slightly different part of the body. Meditation. The yogi lies on the back with the soles of the feet touching and knees wide. Reclining bound angle pose, or supta baddha konasana in Sanskrit, is a restorative supine posture. Salamba Sarvangasana I. Savasana. Supta Konasana. Fix a belt/strap loosely around your waist, stretch it to the inside of the thighs and then wrap it around the back side of the feet/ankles. Then, roll your way off the rolled up mat, and use it in other ways. One of the most relaxing restorative poses, Supta Baddha Konasana or Reclining Bound Angle Pose is great for yoga practitioners of every level to ease the back, hips and groins. In the adaptation with “long bolster” Reclined Goddess Pose (Supta Baddha Konasana) is a restorative yoga pose that calms the mind and gently opens the hips. The different variations of Supta Baddhakonasana . Bolster. Supta Baddha Konasana softens your shoulders and relaxes your chest, abdomen, and pelvis. This pose promotes a feeling of receptivity in the body while completely feeling supported. Follow-Up Poses: Halasana. Supta Baddha Konasana (Reclined Cobbler’s Pose) Sit on a yoga mat with legs crossed, and place a bolster behind your back (in a way that you can put the torso and your head on it). Lie back over a bolster or other form of support. You will … Sit in front of the base of the bolster and bring the legs into Baddha Konasana Place a looped strap around the sacrum, across the upper, inner thighs and around the ankles Pull the strap just tight enough that the heels are held near the groins, but not so tight that there is any sense of a strong stretch Supta Baddha Konasana. *Don’t have a bolster? This is especially helpful if you find stillness a challenge or if your body is really stiff. All other variations are variations of these two possibilities. If you feel you could use a little support in the groins, place a pillow or couch cushion under each thigh. Login / Register ; Menu. Stay for five to ten breaths, or longer if part of a Yin or Restorative practice. Stand on your knees and bring them closer to spread your feet wide apart. 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