Supta Buddha Konasana and Their Benefits

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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

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.

  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.
  2. 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.
  2. 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.
  3. You must ensure your lower spine is not forcefully arched. Also, ensure your shoulders are relaxed and placed away from your neck.
  4. Now stay in the pose for up to a minute, breathing deeply and slowly.
  5. 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
  6. .

In today’s anxiety-inducing modern environments, it becomes important to take a breather. Start every morning rejuvenated with Supta Buddha Konasana so that you keep calm throughout the day and keep your anxiety in check. This will enable you to end your days on a more relaxed note, ready for a night of deep sleep.

The Supta Buddha Konasana is a restorative posture. It instills a sense of calm and relaxation in you. The asana also helps you open up your hips and thighs, which in turn, makes other postures a walk in the park. The Supta Buddha Konasana is also called the Reclined Cobbler’s Pose or the Reclined Goddess Pose.

The Supta Buddha Konasana should be performed in the morning, before breakfast. However, if mornings are not a suitable time for you, then evenings work too. To perform the asana before sleep, make sure you leave a gap of three to five hours between your meals and the practice.

How to perform the Supta Buddha Konasana

  • To begin, lie down on the mat with your chest facing the ceiling.
  • Relax your shoulders and keep your spine straight. Make sure there is no strain on the neck. Also, double-check that the shoulders are not lifted off the mat.
  • Now gently bend your knees and bring the soles of your feet together. Make certain that your feet remain on the mat. Now slowly and gently bring your heels closer to your pelvic region. Your hands, during the asana, should lie next to your hips. Your palms should face the mat and should be pressed on it.
  • Now exhale and contract your abdominal muscles so that your tailbone moves closer to your pubic bone. There should be no pain in the lower back region as you stretch. If there is any pain, then stop immediately.
  • Perform the asana very slowly to bring stability in your spine and pelvis tilts. Quick movements can cause sprains. Hold this posture for about 20 seconds.
  • Quickly inhale, and then exhale slowly letting your knees open up, thus giving a good stretch in your pelvic region as well as inner thighs. Do not forcefully arch your spine, and always ensure that the shoulders are relaxed and not too close to the neck. Hold this pose for 30 seconds, breathing slow and soft.
  • Exhale and slowly come out of the pose. Be slower when coming out of any pose than you did while going into it. Your body is very tender when exiting a pose, and might get hurt if you are too quick. Also, before complete release, hold your knees together and slowly rock from side to side for 10 seconds. This will help your body relax.
  • In addition, this pose encourages the relaxation of the abdominal muscles, which is soothing for intestinal conditions, such as irritable bowel syndrome (IBS); and for reproductive disorders, such as PMS and infertility. This pose stretches the groin and inner thigh muscles, improving blood flow to the pelvis. It opens the chest, allowing for deeper breathing and improved oxygen flow — this is particularly beneficial for those with asthma and heart disease. Supta Buddha Konasana also positively stimulates the digestive organs, and improves digestion and elimination.
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