|Supta baddhakoṇāsana (सुप्ता बद्धकोणासन)
|Frequent||Reclining sure angle pose, Reclining butterfly pose, Supine sure angle pose|
|Stretches||Inside elbows, core, hip flexors, pelvis, groins|
|Strengthens||Pelvic area, interior thighs, and knees|
Supta Baddhakonasana is a restorative pose that is a superb hip and chest opener. Because of its reclining posture and enjoyable impact, it’s usually carried out in the direction of the tip of a yoga session together with Shavasana.
This asana is a reclining place variation of the butterfly pose which is a seated yoga pose.
In Sanskrit, supta means reclining or mendacity down, baddha means sure, kon means angle and asana means pose. It’s known as butterfly pose as a result of on this pose you possibly can swing bent knees up and down in a reclining place. This motion of the toes is extraordinarily useful in enhancing the pliability of the hip joint and knee in addition to decreasing stiffness within the hamstrings and groin muscle mass.
It’s a pretty simple pose to carry out and may be practiced by practitioners of all experience ranges. You merely lay down in your again and bend your knees to affix your each ankles collectively. It offers a fantastic stretch within the interior thighs and groin. It’s useful for individuals who have to take a seat for lengthy hours, are consistently on their toes, or are athletes.
Being a restorative yoga pose, it helps in assuaging nervousness and stress and promotes restful sleep. Training this pose repeatedly will even increase the power stream all through the physique and improve circulation.
Comply with these steps to carry out reclining butterfly pose:
- Lie down in your yoga mat together with your legs bent on the knee and toes grounded.
- Preserve the toes collectively and by externally rotating your hips, tilt each the knees sideways.
- Convey the soles of your toes collectively, identical to you’d within the seated model of this pose.
- Open your legs so far as you possibly can, based mostly in your hip and thigh muscle flexibility.
- Place a rolled towel underneath your neck when you have bother maintaining your head fully down on the ground.
- Preserve your fingers by your aspect with palms dealing with down or you possibly can preserve them on high of your stomach.
Maintain the pose for 5-7 breaths. If performing as a restorative pose, you possibly can follow this pose for as much as 7-10 minutes.
In reclining butterfly pose, it’s pure to push down the knees in the direction of the bottom with the assumption that it’s going to improve the stretch within the interior thighs and groin. Nonetheless, this will likely backfire and tighten these muscle mass together with the muscle mass of the stomach and decrease again.
To keep away from this, think about your knees floating upwards whilst you proceed to softly push your groin in the direction of the pelvis. This can routinely deliver your knees to drop in the direction of the bottom.
To make this pose restorative, use props within the following methods:
- Place a bolster underneath your again (lengthwise) in order that your buttocks stay on the bottom and your complete backbone is supported by the bolster. On this variation, you’ll observe extra opening of the chest than in regular process.
- Use a folded blanket or a yoga block underneath the rib case to extend the chest opening.
- Place yoga blocks, cushions, or folded blankets underneath every knee for assist.
- Folded blankets will also be used underneath the thighs and groin to keep away from overstretching.
- Place sandbags on the juncture the place the thigh meets the hips so as to add weight and push the groin in the direction of the pelvis.
Your physique can settle down in restorative yoga poses so preserve a blanket or a sweater helpful. Cowl your toes or higher physique accordingly.
After an intensive and rigorous yoga session, Supta Baddha Konasana helps to ease the decrease physique muscle mass. It calms the thoughts and relaxes the entire physique. Above that, it stretches the hips and groins.
Beneath are some purported advantages of this pose:
- The interior thighs and groin muscle mass are stretched and the adductor muscle mass are expanded by opening the thighs and pulling the knees in the direction of the ground.
- The stretching of the hips, thighs, and groin additional improves posture and gait.
- This asana reduces signs of delicate sciatica and decrease again ache.
- With common follow, the pliability of the ankles and knees will also be improved.
- The pose stimulates the digestive organs, decreasing points equivalent to indigestion, flatulence, irritable bowel syndrome, and so on.
- Different organs equivalent to kidneys, liver, and urinary bladder additionally obtain enhanced blood and power circulation.
- It improves blood circulation in the direction of the reproductive organs which helps with the fertility of each women and men.
- It opens the chest, resulting in fuller respiration and higher oxygen stream, which is superb for bronchial asthma victims.
- The chest opening additionally stimulates the guts and regularized the blood stress and improves circulation to your entire physique.
- For ladies, practising the pose, notably earlier than their menstrual cycle will assist cut back cramps.
- It prompts the parasympathetic nervous system and reduces stress, nervousness, pressure, and delicate despair.
- Supta Baddha Konasana relaxes your muscle mass and removes fatigue and insomnia.
- Training this pose within the morning will preserve you rejuvenated and contemporary all through the day.
Variations and modifications
Supta baddha konasana for pregnant women – Mendacity fully on the again can put stress on the decrease again and tailbone, therefore will probably be useful for them to make use of props to raise their higher physique. To realize this:
- Place two yoga blocks in for of a T, with the highest block on its highest setting and the decrease one on its aspect.
- Take a large surfaced rectangular bolster and place it lengthwise of the yoga block association. Place it in a manner that helps your complete backbone.
- Use a folded blanket underneath your hips and cushion underneath your knees
- For extra peak and assist, use a folded blanket or a low pillow underneath the pinnacle.
Decrease physique on the wall – As a substitute of putting your legs on the bottom, you possibly can place them on the wall and produce your legs into the place for the sure angle pose. It will likely be a fantastic inversion and likewise improve the stretch of the hips, interior thigh, and groin.
Precautions and contraindications
Carry out supta baddha konasana with precautions within the following situations:
- Extreme sciatica: Carry out pose with as many props as attainable.
- Decrease again ache: Individuals with decrease again ache also needs to use assist in the event that they really feel discomfort.
- Pregnant women: Use props in a manner that their higher physique is raised in a reclining place as an alternative of mendacity fully on their backs.
- Current childbirth: Ladies who’ve just lately given delivery ought to keep away from this pose until their pelvic muscle mass have develop into agency once more.
- Decrease limbs surgical procedure: Don’t follow the pose when you have just lately undergone surgical procedure or have an harm within the hips, groin, knees, decrease again, or neck.
Comply with-up Poses
The supine sure angle pose is just not solely a great hip and groin opener but in addition a calming pose in itself. It’s a type of poses which promotes the free stream of power and improves blood circulation to the decrease organs. Training this pose within the morning will promote rejuvenation whereas performing it within the night will increase leisure and sleep. General, this pose advantages the thoughts and physique holistically.