How To Do The Supta Baddha Konasana And What Are Its Benefits

Written by Shirin Mehdi, BA  • 

Baddha Konasana, Bound Angle Pose, or Cobbler Pose is an asana. Sanskrit: सुप्तबद्धकोणासन; Supta – Reclining, Baddha – Bound, Kona – Angle, Asana – Pose; Pronounced As – SOUP-tah BAH-dah cone-NAHS-anna

This pose instills a sense of deep relaxation. It is not only a restorative posture but also a hip opening asana. It is a basic pose, which just about anyone can try their hand at. This asana is also called the Reclined Cobbler’s Pose or the Reclined Goddess Pose.

Everything You Need To Know About The Supta Baddha Konasana

1. What You Should Know Before Doing This Asana
2. How To Do The Supta Baddha Konasana
3. Precautions And Contraindications
4. Beginner’s Tip
5. Advanced Pose Variation
6. Benefits Of The Reclining Bound Angle Pose
7. The Science Behind The Supta Baddha Konasana
8. Preparatory Poses
9. Follow-Up Poses

What You Should Know Before Doing This Asana

This asana must be practiced with the other yoga asanas early in the morning. But in case you cannot wake up, or have other chores to attend to, this asana can be done in the evening.

Just make sure you leave a gap of at least four to six hours between your meals and practice. Your stomach and bowels must be empty when you do this asana.

Level: Basic
Style: Vinyasa
Duration: 30 to 60 seconds
Repetition: None
Stretches: Knees, Thighs, Groin
Strengthens: Legs, Back, Digestive System, Reproductive System

Back To TOC

How To Do Supta Baddha Konasana (Reclining Bound Angle Pose)

  1. Lie straight and flat on the ground. Then, gently bend your knees. Bring your feet together with the outer edges of both your feet on the floor. Place your heels close to your groin.
  1. Your palms must lie next to your hips and pressed downwards.
  1. Exhale, and ensure that your abdominal muscles contract as your tailbone moves close to your pubic bone. Feel the elongation in your lower back and the stability in your spine as your pelvis tilts. Hold this position.
  1. Quickly inhale, and as you exhale again, let your knees open up such that it creates a good stretch in your groin and inner thighs.
  1. You must ensure your lower spine is not forcefully arched. Also, ensure your shoulders are relaxed and placed away from your neck.
  1. Now stay in the pose for up to a minute, breathing deeply and slowly.
  1. Exhale and exit the pose. But before you do so, press your lower back and knees to the floor to give that final stretch. Then, hug your knees, and rock from side to side before you release.

Note: Alternatively, you can also place your palms facing upwards if you are looking for complete relaxation.


Back To TOC

Precautions And Contraindications

These are some points of caution you must keep in mind before you do this asana.

  1. Avoid practicing this asana if you have the following problems.
  • Knee injuries
  • Groin injuries
  • Pain in the lower back
  • Shoulder injury
  • Hip injury
  1. Pregnant women must do this asana under the supervision of an instructor. They must also always keep their chest and head raised while in this position.
  1. Women who have just delivered must avoid this pose for about eight weeks, or until the muscles in the pelvic region are firm.

Back To TOC

Beginner’s Tip

As a beginner, you might feel a strain in your groin and inner thighs as you practice this asana. To deal with this, gently raise your feet slightly off the floor until you get comfortable.

Back To TOC

Advanced Pose Variation

To increase the stretch in the groin and inner thigh, you can pull your pelvis up, such that it is off the floor. If you press your feet hard on the floor, your pelvis will automatically get lifted. To make it easier, you place a block under your pelvis. Press your knees on the ground, and press your soles together.

Back To TOC

Benefits Of The Reclining Bound Angle Pose (Supta Baddha Konasana)

The Supta Baddha Konasana benefits are as follows:

  1. Practicing this asana activates the ovaries, prostate gland, kidneys, and bladder.
  1. It also stimulates the heart and improves blood circulation.
  1. It gives your groins, inner thighs, and knees a good stretch.
  1. It relieves stress and tension and also cures mild depression.
  1. It reduces muscle tension and relieves you from fatigue and insomnia. It also calms the mind.
  1. It decreases stress in the nervous system.
  1. Stretches your inner thigh and groin muscles.
  1. It energizes your body.
  1. It soothes the digestive and the reproductive systems and treats conditions like irritable bowel syndrome, infertility, menstrual disorders, digestive issues, menopause, etc.
  1. It relieves headaches.
  1. This asana helps to open up the hips and flex the hip flexors.

Back To TOC

The Science Behind The Supta Baddha Konasana

This asana is almost magical, and when you get comfortable in it, it is almost like you are on a vacation. It promotes deep relaxation, and in a matter of minutes, you feel refreshed and rejuvenated.

The Supta Baddha Konasana also gives your body, especially the inner thighs, a good stretch. This, in turn, improves blood circulation in the lower belly and thus, positively affects the reproductive and digestive systems. It also opens up the chest and broadens the shoulders and collarbone, making them more able to support the upper back.

Back To TOC

Preparatory Poses

Baddha Koṇāsana
Supta Padangusthasana

Back To TOC

Follow-Up Poses

Lotus position

Back To TOC

Practicing this asana makes you aware of your body and helps you understand how important it is to take care of yourself.

Was this article helpful?
The following two tabs change content below.

Latest Articles