Supta Baddha Konasana: execution technique and the meaning of the pose

In Sanskrit, the name "Supta Baddha Konasana" means "the pose of a captured angle lying down." You can also see the names "tilting angle pose", somewhere they write "butterfly pose". There are asanas, perfect for rest and relaxation. Supta Baddha Konasana is one such. When it is performed, it extends in length and expands the front of the body. Thus, the amount of space for internal organs increases, and they begin to work better. In addition, when performing this asana, the chest opens, which contributes to the pacification and finding harmony.

This is one of the best poses for toning the body, but also for relaxing the body and mind.


There are a lot of videos on the Internet on how to properly enter this asana. You need to take a cotton ball stuffed with a length of about 60 cm or a special yoga bolster, the diameter of which is 23 cm. You will also need a cotton blanket, two wooden bars, the size of which is 23 x 12 x 7 cm, a yoga belt. All this can be bought in specialized stores.

Execution technique

Supta Baddha Konasana photo

Supta Baddha Konasana is a pose for a horizontal surface. Put the bolster on the floor, on its far end, lay a blanket folded several times. Sit with your back to the roller, buttocks touch its end and take the pose of the staff. Put the bars wide on the floor with the wide side down, they will be needed to lower the knees on them. Bend your legs, connect the soles and move your feet as close to the groin as possible. Fasten the yoga belt, throw it over your back, then lower it below the lower back and throw it on the connected feet. Adjust the belt: it is not necessary to tighten too much, the purpose of the belt is to pull the connected soles even closer to the groin area. Slowly lower yourself onto the bolster so that the spine is in the center of the roller, your pelvic part with relaxed buttocks should remain on the mat. Put your head on the folded blanket, and with your palms facing up, you should be on the floor at an angle of about 40-45 degrees to the body.

Supta Baddha Konasana

Spread your hips and knees to the sides, lower them as far as possible to the floor. Try to knees in a pose still reach the floor, do not lift them up, this is a mistake. Flatten your chest and lift it up. Straighten your neck, slightly lower your chin, the tailbone should be directed towards the feet: the lower back should not bend much up.

Relax as much as possible, feel the stretch in the pelvic area. Performing Supta Baddha Konasana, breathe evenly. Exhaling, relax even more, directing this relaxation to the pelvic area. Stay in the pose for a minute, gradually increase the length of stay in it to 10 minutes.

Exit the asana with care. Raising your knees up, relax your groin, help yourself with your hands, otherwise a muscle spasm is possible.

If you are new

For pain in the hip joints, something soft can be placed under the hips for support. Also, the asana can be facilitated by resting the feet on the wall. Under your back, place a bolster, the edge of which is located strictly under the sacrum. This will relieve tension in the pelvic area.

Complicate the task

Supta Baddha Konasana

You can enhance the effect by stretching out your arms behind your head, turning your palms inward and reaching for your arms. So you will provide an even greater stretch of the abdomen and ribs, as well as better disclosure of the chest.

Indications and contraindications

Look at the photo: Supta Baddha Konasana is not difficult at all, but before practicing any kind, ask the advice of a qualified professional. Asana can be performed even after a coronary artery bypass grafting. The pose is indicated for hernias and bleeding hemorrhoids, varicose veins, painful menstruation and menopause, it can be performed by pregnant women, with stomach ulcers, as well as abdominal pain and cramps. Do not do an asana if you have had knee injuries, or if you have pain in your lower back. For problems with urinary incontinence, practice asana with extreme care, be sure to consult a doctor.

the effect

When performing Supta Baddha Konasana, the lower abdomen softens, in particular the pelvic and internal groin areas. The circulation of blood and lymph is normalized, thus improving the activity of the entire pelvic area, therefore, asana is indicated for pregnant women and everyone who plans to conceive a child.

Asana relieves stress, anxiety and headaches, increases concentration. Thanks to the performance of Supta Baddha Konasana, abdominal pain, including menstrual pain, is reduced, and in some cases even disappears. You can perform the pose immediately after eating - it helps reduce the severity in the stomach.

What other benefits does asana bring:

  • pressure and heart rate normalize;
  • you forget about panic attacks and anxiety;
  • signs of premenstrual syndrome disappear;
  • flatulence decreases;
  • the displaced uterus is in place.


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