SU
Supta Baddha Konasana Supported
सुप्त बद्ध कोणासन सपोर्टेड
Beginnersupine
Target Muscles
hip adductorschestgroin
Benefits (5)
- + Deep hip opening without effort
- + Opens chest
- + Excellent for insomnia
- + Safe during pregnancy
- + Ultimate restorative pose
Avoid If (1)
- - Groin strain (reduce opening)
About
Restorative Supta Baddha Konasana with bolster — the ultimate hip-opening relaxation pose.
Step-by-Step Instructions
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1. Place bolster lengthwise behind the spine.
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2. Sit with bolster behind lower back.
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3. Feet in Baddha Konasana — soles together, knees open.
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4. Slowly recline onto the bolster.
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5. Arms in T or alongside body.
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6. Blocks or blankets under knees — for support.
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7. Close eyes.
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8. Hold 5-10 minutes — deep relaxation.
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9. Bring knees together, roll to side.
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10. Sit up.