Your Amazon Music account is currently associated with a different marketplace. Now that you know how to do Supta Padangusthasana, what are you waiting for? Supta Baddha Konasana stimulates the organs in the abdomen like kidneys, ovaries, prostate gland, intestines and the urinary bladder. One-Legged Shoulderstand Pose (Eka Pada Sarvangasana). Look at the toes. Improves digestion – As the abdomen undergoes contraction in Supta Konasana, it stimulates the internal organs. This pose comes under the category of restorative yoga poses, where while practicing yoga practitioner is more conscious of the body in order to renew energy and calm the nervous system. Supta Konasana (Reclining Angle Pose): How to Do, Benefits, Variations, Get Ancient Ways of living life at its highest potential which makes you physically, mentally & socially active, Wide-Legged Forward Bend (Prasarita Padottanasana), Wide-Angle Seated Forward Bend (Upavistha Konasana), Dolphin Pose (Ardha Pincha Mayurasana): How to Do, Benefits and Precautions, Baddha Padmasana (Bound Lotus Pose): Steps, Benefits & Precautions, Advasana (Reverse Corpse Pose): Meaning, Steps, Benefits, Back muscles, hips, thigh, calf, leg, arm. It also stimulates the abdominal and reproductive organs, improves digestion and increases blood circulation. Because this pose is very relaxing, it helps move us into the “rest and digest” (parasympathetic) side of our autonomic nervous … Reclining Bound Angle Pose is Very simple to perform with numerous benefits. Supta Padangusthasana (Reclining Hand-to-Big-Toe Pose) is my go-to pose for lower-back pain. The completed pose resembles a traditional plough. This lets the flow of blood and oxygen to the spine. 1. Take a deep breath in to rock up onto the sit bones balancing hovering the legs on the air keeping the grip on the toes intact. COMMENTS. Improves spine flexibility – Supta konasana stretches the back muscles in an inverted position. Take the legs slowly down behind the head and place the hands into the lower back for support. This variation is clean, simple, and feels dreamy. Arms can be kept on sideways freely, with palms facing upwards. Supta Konasana. Bring the legs closer and relax in dandasana. Straighten the legs when the lower back begins to rise. This is basically our end of possible range of motion for flexion at the hip joint. This asana must be done correctly; if correct alignment and vinyasa is impossible, further preparation in earlier asana is necessary. Exhale holding the toes separate the legs as wide as possible. 1. Start by sitting in Dandasana. Supta konasana is one of the restorative postures that you can use to begin your inverted pose experience. As the name very well clarifies it is performed reclining on the back. This is an advanced variation of halasana (plow pose) and forms a primary series of Ashtanga yoga. Supta Baddhakonasana is officially translated as “returned and linked angle posture” although some anglophones commonly name it “the goddess pose”, which seems to me more revealing as to the nature of this asana, particularly suitable but not limited to women.. Like all twists, this pose is energizing. Upavishtha Konasana B (Upaviṣṭha Koṇāsana) = Seated-Angle-Posture Dṛṣṭi: ūrdhvadṛṣṭi = upwards. supta baddha konasana benefits The reclining bound angle pose stretches the groins, inner thighs, and hips, and helps relieve the symptoms of stress, anxiety and depression. Restorative Pose Of The Month - Supta Baddha Konasana (Reclining Butterfly Pose) 22/05/2014. Baddha Konasana (Bound Angle pose) Bakasana (Crow pose) Upavishta Konasana A (Wide-Angle Seated Forward Bend A) Upavishta Konasana B (Wide-Angle Seated Forward Bend B) After: Ardha Pavanamuktasana (Half Knee to Chest pose) Paschimottanasana (Seated Forward Bend) TEACHING CUES. Psychologically, it provides a feeling of calm and wellbeing. Surya Namaskara A / Sun Salutation A (5 times), Surya Namaskara B / Sun Salutation B (5 times). Spread your legs wide apart and keep your palms between your legs. From the Album Ashtanga Vinyasa Yoga #3 (Primary Series for Everyone!) Photograph by John de Mirjian. There are two ways in which this reclining posture can be modified, it includes: In this variation, the practitioner lies down on the back. Savasana: Restorative Iyengar yoga sequence starts with savasana. Supta Baddha Konasana is also famous for its hip opening benefits. Do not bend your knees while landing the legs back on the floor during releasing the pose. Supported Shoulderstand I (Salamba Sarvangasana I). The feet in the final position are kept flexed and quads are also contracted keeping the thighs engaged. Supta konasana is an inverted restorative asana that is part of the primary series in Ashtanga yoga and is considered a variation of halasana. Roll back and apart the legs. Listen Now Buy song $0.99. Strengthens the arms – With so much going on in the lower body, the arms are also getting benefits from supta konasana. Avoid rounding the back after taking the legs behind the head. Exhale gradually keeping the widely separated legs and chin on the floor. Through his teaching, he realized how Yoga & Ayurveda can be used to increase the longevity and wellness of one's life. By Skila Ramirez, Author of YogaFit Restorative . It stretches the hamstring muscles and strengthens the knee. Don’t forget to prepare the body for the reclining angle pose by warming it up using these preliminary poses: Relax all the muscles that undergone pressure and contraction while supta konasana by getting into the following counter poses: Supta Konasana in Iyengar yoga is performed using following props. 6. Supta Baddha Konasana (Reclining Bound Angle Pose) name comes from the Sanskrit words supta = reclined, baddha = bound, kona = angle or split, and asana = posture. Grab the big toes with the index, middle fingers and the thumb around it, as in A, or instead grab the legs, as in B.STAY HERE FOR 5 LONG DEEP BREATHS; INHALE. Hence, providing nutrients to the spine and strengthening it. The weight of the body ought to be balanced on the shoulder blades, not on the vertebrae or skull. Bound Angle Pose (Baddha Konasana) Reclining Bound Angle Pose (Supta Baddha Konasana) Staff Pose (Dandasana) Reclining Hand-to-Big-Toe Pose (Supta Padangusthasana) Wide-legged Forward Bend (Prasarita Padottanasana) Steps. In essence, the hamstrings will be the primary muscular restriction to getting our torso through our legs. You can enter this yoga posture from Halasana. SUPTA KONASANA. Hence, beneficial in aiding better digestion. This leaves a toning effect on the legs. Back To TOC. The health and beauty guru Marguerite Agniel in plough pose, c. 1928. Supta Matsyendrasana (soop-TAH MOTS-yen-DRAHS-anah) is a gentle twist that massages the abdominal organs, helping the kidneys and liver, facilitating digestion and reducing constipation. Another way to deal with strain in the inner thighs and groins is to raise the feet slightly off the floor. Blocks under upper thighs to make the toe gathering a … Many practitioners are tempted to roll into Supta Konasana with momentum rather than strength. Etymology and origins. Bring the knees into the chest rapidly, raising the pelvis and lower back up. Raise your arms to grab the big toes with corresponding hands wrapping the thumb, index, and middle fingers. Hold the big toes of each foot with your first two fingers. 5. Be careful with the neck. The best part of Supta Baddha Konasana is that anybody can perform it easily. ~ (B.N.S . Women during menstruation must skip this asana. Its actions help create traction in the lower back, which can relieve compression and tension. Stay there for 20-30 seconds breathing deeply with an inverted but erect spine. Standing Poses Seated Forward Bends. Supta konasana is one of the restorative postures that you can use to begin your inverted pose experience. It regulates the hormonal flow and maintains the proper metabolism of the body. 3. Upavistha Konasana B Supta Konasana roll up* touch down* Supta Padangusthasana A Supta Parsvasahita Supta Padangusthasana B Ubhaya Padangusthasana change hands*, roll up Urdhva Muka Pashimottanasana Supta Parivrita Padangustasana Setu Bandhasana ~ Setu Bandhasana is the bridge between humanity and divinity. Supta Baddha Konasana is an excellent preparatory pose for a number of different poses, including many standing poses, Gomukhasana, Malasana, Padmasana, and most seated twists and forward bends. When needed bend the knees. Supta Konasana (Koṇāsana) = Lying-Angle-Posture. The legs are separated apart and the hands are clasped behind the back and later raised off the floor to support the back. Sleeping is associated with getting rest and re-fueling the body to proceed later. This is an advanced variation of halasana (plow pose) and forms a primary series of Ashtanga yoga. Exhale and roll back, taking the feet over the head and on the floor behind you. Baddha Konasana Uttanasana. Supta Baddha Konasana With Strap. From here pass to Supta Padangusthasana B. Improves concentration – Supta konasana is one of the postures where the head lies below the heart. To enjoy Prime Music, go to Your Music Library and transfer your account to Amazon.com (US). © Copyright 2021. Home » Yoga » Yoga Poses » Supta Konasana (Reclining Angle Pose): How to Do, Benefits, Variations. Roll all the way up, and balance n the seat bones. Ashtanga Vinyasa Yoga. 4. Sit in dandasana. Back To TOC. Bound Angle Pose – this gentle hip-opening pose is a great way to ready your hips for the advanced hip-opening that happens in Upavishta Konasana B. Supta Konasana. Therefore, let’s dive into its practice guide beginning with the dos and don’ts of the pose. Supta Baddha Konasana can quell agitation and restore your energies. Time to stay: at least two minutes, up to five if you’re comfortable. This pose opens the chest, abdomen, and pelvis. No props needed. Supta Baddha Konasana (Reclined Bound Angle Pose) is a deeply relaxing, potent restorative yoga pose and a hip opener. Get yourself into the challenging yet beneficial supta konsasana and break the ice for the inversion postures. The back can never be seen and hence it always remains somewhat mysterious - an unknown territory which can be exciting but also frightening. EXHALE. For th… Supta Baddha Konasana (Supine/Reclining Bound Angle Pose) A person lies on its back instead of sitting straight while legs are positioned in the same manner as in basic pose. Do not practice supta Konasana if you have pain or injury in the neck, back, or legs. One can use straps, bolsters, and block to modify the posture and maintain safety during the practice. Follow-Up Poses. EXHALE. Energetic Benefits. Join the soles of the feet, dropping the knees to … Use this practice guide and keep the safety measures along with the instructions in mind to land safely into supta konasana. Inhale lifting the chest up and then release the hands off the toes. It squeezes the abdominal muscles and promotes endurance. In this variation, the legs are extended behind the legs reclining on the back however the arms are kept extended on the floor. It also goes by the name of Goddess Pose. Baddha Konasana variations with base pose as Bound Angle Pose (Baddha Konasana).. As students have varying abilities, a given yoga pose may be easy for a particular student but hard for another. IYENGAR) Kurmasana is essentially a very deep forward bend. All rights reserved | Disclaimer | Sitemap | Terms of Use | Privacy Policy | Cosmetic Surgery Marketing & Photo Gallery by Surgeons Advisor. Studying names of postures Learn with flashcards, games, and more — for free. This field is for validation purposes and should be left unchanged. Supta Baddha Konasana is a favorite Restorative pose among my students. Make either a cactus (goal post) shape with the arms to open the chest, or simply place one hand on the heart and the other hand on the belly to connect with the breath. In his book, The Psycho-Physical Lab, Eyal Shifroni writes: "Backbends are thrilling and fascinating. This yoga use to quiet the body … Supta konasana must be avoided by people suffering from severe sciatica. From sitting or from Upavishtha Konasana A. Inhale swinging the legs over the head until the toes touch the floor as in. And doing the pose on the floor allows you to safely stretch your hamstrings without putting much stress on your vertebrae. The further steps of parting the legs remain the same. In addition to its general calming effects, it can relieve gastrointestinal distress or menstrual cramps. 2. Supta Baddha Konasana offers many benefits to abdominal organs & … It stretches the muscles of the inner thighs, groins and hips. Using props to support the body, this restful pose helps to open the hips, groin, abdomen and heart space, and creates a nurturing cradle like effect for the body. Therefore improves the ability to focus. We are flexing at the hip joint to bring our torso, not just to our legs, but through our legs! He started learning yoga from renowned yoga schools in the world capital of yoga, Rishikesh. Then raise the legs to roll them over the head lifting the back of the floor. Notify me of follow-up comments via e-mail. 7. Dṛṣṭi: nāsāgre = to the nose From lying on your back. Getting into the root terms, “supta” refers to “reclining” or “sleeping”, “kona” is “angle”, “asana” is “pose”. Even while getting out of the pose the arms are kept extended while landing the legs to the floor opening the shoulders. Supta Baddha Konasana is a complete resting or relaxing Pose. Tones the legs – The legs are separated wide apart pulling the toes. In order to land on the calf muscles instead of the heels the legs must be very straight. Follow the vinyasa: the method of entering this asana is important. This eventually strengthen the abdominal muscles. This promotes the secretion of digestive juices, enzymes and thus facilitates the efficient digestive organs. Similar are the effects of supta konasana as it rejuvenates the practitioner by strengthening the body head-to-toe. Supta Baddha Konasana, the queen of restorative yoga poses creates an instant state of relaxation for the mind, body and spirit. Stimulates thyroid gland – Supta konasana stretches the neck muscles and leaves massaging effects on the thyroid gland. Supta Baddhakonasana relieves the contracted or heavy sensation we often feel after over-eating, and can relieve menstrual cramps. Not only does this bypass one of the major purposes of this movement, it exposes the neck to greater risk of injury. It can make the hip and groins more flexible. Its variations include Karnapidasana with the knees by the ears, and Supta Konasana with the feet wide apart. TheSecretsOfYoga.com - Everything you want to know about yoga. It supplies fresh blood to the brain, thus, provides soothing effects to the brain. It stretches the glutes and back, allowing a release in the hips, and opens tight shoulders. 2. Therefore the spine become supple and elastic. The arms are also extended and stretched holding the toes. Baddha Konasana (Sanskrit: बद्धकोणासन; IAST: baddhakoṇāsana), Bound Angle Pose, Throne Pose, Butterfly Pose, or Cobbler's Pose (after the typical sitting position of Indian cobblers when they work), and historically called Bhadrasana, is a seated asana in hatha yoga and modern yoga as exercise.It is suitable as a meditation seat. Ashish is a certified Yoga Teacher having experience of teaching at various schools in India. Beginner’s Tip. Work with the Bhandas and the abdominal area. Lead with the chest towards the leg, instead of the head. Lie down on your back and bring the soles of your feet together, allowing the knees to drop open, stretching the thighs. Supine Bound Angle pose or Reclining Butterfly Pose. Lie down on your back extending the legs and arms straight on the floor. Translation: Reclining Angle Pose. The arms are then extended to hold the ankles instead of grabbing the big toes. Strengthen the abdominal muscles – Folding the legs beyond the head while lying down in supine pose contracts the abdomen. It relaxes the body and mind and is good for mild depression. Inhale and reach to your toes and hold the big toes with the first two fingers. Supta Baddha Konasana Modifications. Inhale and lift the legs (either bent or straight) off the floor and lengthen through the legs. Getting into the root terms, “supta” refers to “reclining” or “sleeping”, “kona” is “angle”, “asana” is “pose”. Send your breath all the way down to your pelvis. 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