Supta Baddha Konasana - Reclining Bound Angle Pose

In Sanskrit, "Supta" connotes to 'reclining', "baddha" means 'locked' and "Kona" refers to 'angle'. In this posture, the practitioner leans back, hence the name.

Sequence:

1. Sit down on the floor and come into Baddha Konasana posture.
2. Exhale and taking the support of your hands lean back.
3. Rest your elbows and forearms on the ground and continue leaning backwards until the entire back is on the floor.
4. Stay in this position for about 5 minutes. Beginners can start with 1 minute.
5. Come out of the pose by first bringing both the thighs together and then rolling over to your side.

Note: Beginners can use bolsters or folded blankets to support the thighs and back.

Caution:

• Avoid this pose if you have a knee, hip or shoulder injury.

 

Benefits:

• Digestive system starts functioning better.
• This yoga pose can help women with menstrual disorders and PMS.
• The pose can relieve stress.
• Supta Baddha Konasana can help overcome depression.
• Pregnant women can benefit from this pose.
• Thighs can get leaner as a result of stretching.

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Supta Udkarshansana - Lying Abdominal Twist

"Supta" means 'reclining' and "Udarakarshan" means 'twisting'. In this pose the abdomen is twisted while lying down.

Sequence:

1. Lie flat on your back with legs stretched out.
2. Spread out both hands on either side, keeping the palms down.
3. Inhale.
4. Fold the right leg at the knee.
5. Lift the right leg and place your sole on the left thigh.
6. Exhale.
7. Press your right knee on the floor with the left hand. The right knee should be touching the floor.
8. Turn your head towards the right and try to gaze at the right hand.
9. Keep your head turned and knee pressed on the ground for a few seconds.
10. Continue normal breathing.
11. Release the knee and return to starting posture.
12. Repeat three to five times.
13. Relax completely.
14. Repeat the above steps with the left leg.

Benefits:

• This yoga pose helps the waist and hip get into better shape.
• This pose relieves constipation by improving bowel movements.
• Supta Udkarshasana helps tone the legs.
• Regular practice of the asana can result in weight loss.
• The spinal column gets toned and strengthened.

 

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Supta Vajrasana - Reclining Adamant Pose

"Supta" means 'reclining' and "Vajra" means 'adamant' in Sanskrit. In this posture the yoga practitioner will be lying down in a supine position in Vajarasana.

Sequence:

1. Sit erect and assume Vajrasana.
2. Lean back slowly from the waist onwards using your elbows for support.
3. Continue leaning back until your back, shoulders and head are touching the floor.
4. Ensure that the knees are not raised from the floor.
5. Cross the arms behind your head.
6. Place the palms beneath the opposite shoulders.
7. Your head should rest on the wrists which serve as a cushion.
8. The knees should be joined together and touching the floor at all times.
9. Close your eyes and relax in this posture for some time.
10. For coming out of the pose hold your ankles and lift the body up to sitting posture.

Caution:

• People with knee, hip or shoulder injury should avoid this pose.

Benefits:

• The pose tones the muscles of the bowels, pancreas, liver, and kidneys.
• Circulation of blood to the thighs, knees, back and neck is improved.
• Supta Vajrasana keeps the gonads and pelvic organs in better health..
• The muscles of the legs, thighs, pelvis and abdomen are stretched and toned up in the final position of the asana.
• This pose increases your lung capacity by expanding the chest.

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