Supta Baddha Konasana (Reclining Bound Angle)
This asana is also known as the reclining bound angle as per the positioning of body when performed. This asana can thus be performed as follows;
- First go on and perform the Baddha Konasana.
- Mow exhale and lower your torso towards the floor, first leaning on your hands. Once you are leaning back on your forearms, use your hands to spread the back of your pelvis and release your lower back and upper buttocks through your tailbone. Bring your torso all the way down to the floor, supporting your head and neck on a blanket roll or bolster if needed.
- With your hands grip the topmost thigh and rotate the inner thigh externally, pressing your outer thigh away from the sides of your torso.
- Now go on to slide your hands along your outer thighs from the hips towards the knees and widen your outer knees away from your hips. Then slide your hands down along your inner thighs, from the knees to the groins. Now place yourself as if your inner groins are sinking into your pelvis. Push your hip points together, so that while the back pelvis widens, the front pelvis narrows. Now lay your arms on the floor, angled at about 45 degrees from the sides of your torso, with the palms facing upwards.
- As per the natural tendency of our body is to push the knees toward the floor and you must go on in increasing the stretch of the inner thighs and groins. But especially if your groins are tight, pushing the knees down will have just the opposite of the intended effect: The groins will harden, as will your belly and lower back. Instead, imagine that your knees are floating up toward the ceiling and continue settling your groins deep into your pelvis. As your groins drop towards the floor, so will your knees.
- Remain in this posture for about a minute or so. And then gradually go on to increase the duration.
- In order to come out of this pose use your hands by pressing the thighs together and then rolling over to the side and then pushing yourself away from the floor.
The benefits of this asana are:
- This asana helps in providing a free flow of the energy in the pelvis area.
- Increases the vitality of the pelvic organs.
- Extremely good for pregnant women in preparation for childbirth.
- Calms down the mind.
- Provide relief and also relieves from the Post Menstrual Syndrome and also menopausal symptoms.
- Stretches the inner thighs and opens up the groin.
- Stimulates various abdominal organs as the ovaries, the prostate gland, bladder as well as the kidneys.
- Stimulates the heart and improves the circulation.
- Helps relieve mild depression, stress, etc.
The precautionary measures to be followed in this asana are:
- Should be avoided in cases of knee injury, or groin injury.
- Also be avoided in cases of lower back injuries.
- Must be performed with the support of a blanket under the outer thighs.
- Should be avoided in case of hip injury or shoulder injury.
- Should not be performed until the pelvis area retains beck its tightness that has become loose pose post-partum.