Supta Baddha Konasana Or Reclining Bound Angle Pose For Better Sleep

By: Mona Verma

Supta Baddha Konasana, also known as the relaxing pose, again like any other Yoga asanas has been originated from the Sanskrit term.

If you dissect this word, it is an amalgamation of three terms – “Supta”, which means lying down reclining, “Baddha” which means bound and “Kona” which means angle.

Human body is not a machine. Even if people treat their body like a machine, it also needs rest.

supta baddha konasana

Also Read: Tolasana To Treat Knee Pain Completely

No matter how occupied you are, you should once go in for a relaxing vacation to a serene place, and if you tend to be a Yoga lover, you must start with this pose.

Amazing vacation plus a good relief is like a blessing in disguise. Basically, this pose stretches your inner thighs and opens your hips, along with opening the chest and broadening the collarbones.

You get so beautifully relaxed if you perform this asana in a tension-free mind.

Step-By-Step Instructions To Perform The Asana

Step 1: Start this asana by exhaling and by leaning on your hands, just lower your back torso on the ground. Make use of your hands to spread the back of your pelvis by leaning your lower back and upper hips through your tailbone.

You must give some soft support to your head and neck in order to be comfortable.

supta baddha konasana

Step 2: Now, giving a strong grip to your top thighs, rotate your inner thighs externally, and press your outer thighs apart from the sides of torso. Now, widen your knees away from your hips. Then, just slide your hands down your inner thighs, from knees till the groin.

Imagine your groin getting sunk in your pelvis. Just push your hips in such a way, so that your back pelvis gets widened and the front pelvis shrinks. Make an angle of 45 degrees from your arms on the floor, while keeping your palms up.

Step 3: Basically, it is about stretching your inner thighs and groins by pushing your knees outward. But, remember one thing; if your groins are stiff, then you’ll have the opposite effect. Your groins will get even harder, along with your belly and lower back.

Now, just imagine that your knees are floating in the air, upwards, and the groins get deep into the pelvis. When your groins touch the floor, so will your knees.

supta baddha konasana

Step 4: Continue to maintain this pose for at least 60 seconds, or as you feel comfortable. Keep on increasing the duration till 10 minutes. To get back to the normal position, just press your thighs together, get on to one side, and then get up slowly.

Once you start performing this pose, gradually you will feel yourself getting relaxed and work pressure won't bothering you any longer. Staying calm of course gives you a soothing sleep, along with getting up fresh.

Benefits Of The Asana

  • Helps improve digestion
  • Stretches the inner thighs
  • Increases blood circulation in the lower abdomen
  • Clams the nervous system and helps fight stress and anxiety


Start performing this pose with a blanket support to your thighs, especially the outer thighs.

Also, people with a knee injury or a lower back pain must avoid performing this asana.

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Story first published: Monday, June 6, 2016, 13:15 [IST]
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