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