SUPTA BADDHA KONASANA

Description

SUPTA BADDHA KONASANA Asana group: lying poses Translation of the name from Sanskrit: • supta — lying; • baddha — bound; • kona — angle. 1. Setup Starting position: lie on the back. Bend the knees and bring the soles of the feet together, letting the knees open to the sides. Bring the heels close to the pelvis. Place the arms out to the sides or on the abdomen. Relax completely, let the knees drop toward the mat. Breathe evenly and deeply. 2. Simplified and advanced variations Simplified variations: • support the knees with blocks or cushions; • keep the feet further from the pelvis. Advanced variations: • stay for a long relaxation; • add a folded blanket under the back for a gentle backbend. 3. Injury prevention Do not press the knees to the mat. Support them with props if the groin feels strained. Keep the lower back comfortable — place a blanket under it if needed.

Effects

• flexibility
• digestion
• calm_mind