Supta Baddha Konasana

This reclined hip and groin opener is perfect for relaxing and unwinding after a long day (of holiday shopping?). Luckily for us – we have tools, or poses, that can fully restore our balance. Supta Baddha Konasana allows our entire front body to open and expand with breath while also coaxing the back body to feel completely supported by the earth and props. This pose enhances circulation in the body and is the perfect for post-Thanksgiving relaxation as it helps us in digestion and elimination. Put on some soothing tunes, find your best variation of this pose, and watch the tension melt away.

 How to get into Supta Baddha Konasana safely:

1.    Begin in Baddha Konasana (upright) with the soles of the feet together and the knees wide, relaxing down toward the earth.
2.    Remove the flesh away from the sitz bones and lengthen the spine.
3.    Bring the hands beside the hips, fingertips facing forward.
4.    Start to walk the hands back to support the body while lowering the torso down to the earth, keeping the chin tucked until the rest of the spine is lowered onto the earth.
5.    Rest your body and relax your mind by breathing deeply into the belly.

To modify or go deeper into the posture:

MODIFICATIONS: To make this pose even juicier and more relaxing, place the short end of a bolster behind the sacrum or spine before lowering the torso down. You can also place blocks under the knees for support. Another option is to place a rolled up blanket on top of the feet, then wrap the blanket around to support the ankles. You can also place a strap around the low back near the sacrum while also wrapping the strap around the outside edges of the feet, being mindful of where the metal rings are (move it around so that it’s not touching the hips/feet/legs.

GOING DEEPER: You can reach your arms up above your head, increasing the stretch in your torso, with your palms up toward the sky. Another option is to elevate the hips off of the earth (soles of the feet on the earth) and place a block under the hips. If that feels nice, then bring the soles of the feet back together, relaxing the knees down.

 Cautions and Contraindications:

Groin or knee injury


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