Supta Baddha Konasana (Goddess Pose)
Supta = reclined. Baddha = bound. Kona = angle.
Supta Baddha Konasana (Reclined Bound Angle Pose) can be performed with any number of prop variations to increase or decrease the intensity of the pose. In its more supported modes, it is one of the more powerful poses in the restorative arsenal.
Practice of Supta Baddha Konasana
- • From Dandasana (Staff Pose), come into the first stage of Baddha Konasana
- • Loop a belt low down on the back, near the sacrum, over the thighs and shins, and under the feet.
- • Arrange the belt loop so that you pull the buckle towards you when you tighten it. Tightening the loop away from the thighs and towards the shins, rather than pulling the shins towards the thighs, puts an unnecessary torque on the sacrum.
- • Tighten the belt so that the legs are firmly contained, but still with room to move.
- • Exhale and recline.
- • Take the hands to the buttocks and lengthen the buttock flesh, sacrum and tailbone out towards the heels.
- • Either release the arms down by the sides, or reach the arms up alongside the ears, holding onto the elbows. Hold this position for several minutes.
- • Inhale and lift up through the center, coming back to Baddha Konasana
Supta Baddha Konasana Benefits:
- Frees energy flow in pelvic area
- Increases vitality in digestive organs
- Good for pregnant women in preparation for childbirth
- Quiets the mind
- Relief from PMS and menopausal symptoms
- Relief from mild depression
- Stretches inner thighs and opens groins Can provide great relief for wheelchair bound patients.
For Beginners : If you are not comfortable reclining on the floor, you may use a bolster or several folded blankets to support the spine. You may also want to place a block under each knee for support.
- Do not do this pose post-partum when until pelvic area muscles that became loose for child birth have recovered their pre-pregnancy tightness.
- Be exceedingly careful if you have had a groin or knee injury. Use bolsters under the knees for support and do not bring the knees down too far.
- Don’t do the pose with a hip or shoulder injury.