Correct way, benefits and precautions of doing Supta Baddha Konasana Yoga

Correct way, benefits and precautions of doing Supta Baddha Konasana Yoga

Yogis composed Baddha Konasana thousands of years ago to reduce the fat of the waist, hips and thighs. This posture does not open the hip joint completely. That is why its lying variation Supta Baddha Konasana was created. This asana stretches the knees, thighs and groyne organs. While the legs, back, waist, makes the digestive system strong. But by doing this asana, the main benefit reaches the lower back, hips and pelvic muscles.

 

What is Dormant Baddha Konasana?

Supta Baddha Konasana is a Sanskrit word. This word is made up of four words. Supta means ‘Lying down’ or ‘Reclined’, Baddha means ‘tied’ or ‘Bound’, Angle means ‘position formed by bending a limb’ or ‘Angle’, while Asana means ‘to sit’ , standing or lying down or ‘posture’.

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Benefits of doing Sleeping Baddha Konasana:

1. Stretches And Expands The Inner Thighs

In this asana, the knees are pressed towards the floor. Due to the opening of the thighs, there is a stretch on the inner part which stretches the adductor muscles.

2. Stretches the Groin Muscles

With a stretch on the inner thighs, this yoga pose stretches the muscles of the waist and keeps it fit.

3. Tightening Of The Lower Abdomen And Reducing Excess Fat

As the waist muscles are stretched, the toning of the lower abdomen helps reduce excess fat.

4. Expansion Of The Hips As It Flexes

Supta Baddha Konasana works on the hips in the same way as Baddha Konasana. But in the dormant conditioned konasana, the hips are chitta and they have to be more flexible to bend. Flexion of other parts of the body improves by twisting the hips.

5. Soothes The Internal Organs

Restorative yoga poses help in releasing stress from the body by relaxing the internal organs. If there is pain in the lower back, then a pillow and blanket can be used to support the lower back. This makes breathing easier.

6. A Great Relaxing Meditative Pose

When this asana is performed giving full support to the lower back, knees and head, the chest opens and the heart is opened. This makes meditating very easy and relaxing.

7. Flexibility Of The Entire Legs

If the practice of Supta Baddha Konasana is done for a long time and taking full precautions, then it gets an opportunity to improve the flexibility of knees, inner part of thighs and ankles.

8. Practice To Get Better Sleep For Patients With Insomnia

If the practice of Supta Baddha Konasana is done before sleeping, it leads to good sleep. This is the best yoga posture for insomnia or insomnia patients.
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dormant conditioned konasana,

Regulates blood pressure.

Helps in prevention of hernia.

Makes the hips and groyne more flexible.

Gives relief in lower back pain and Varicose Veins and Sciatica.
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Gives relief from the pain of haemorrhoids, flatulence and indigestion.

Tones the kidneys and improves bladder control.

 

The correct way to do Supta Baddha Konasana:

  • Gradually increase the practice to do the dormant bandha konasana.
  • Never practice this asana in case of discomfort.
  • Do not put pressure on the shoulders or knees.
  • Always make sure that the warm-up has been done and the core muscles have been activated.
  • If you feel any kind of discomfort or pain, do not apply any pressure.
  • Slowly stop practicing the asana and relax.
  • For the first time, do this asana only under the supervision of a qualified yoga guru.

 

Correct way to do Supta Baddha Konasana:

  • Gradually increase the practice to do the dormant bandha konasana.
  • If you feel any kind of discomfort or pain, do not put any pressure on the shoulders or knees.
  • Slowly stop practicing the asana and relax.
  • For the first time, do this asana only under the supervision of a qualified yoga guru.

 

Method of doing the sleeping posture:

  • Lie down on the yoga mat in Shavasana posture.
  • Slowly bend the knees inwards.
  • Bring both the feet together, the outer ends of the feet will keep touching the floor.
  • Keep your ankles close to the groin, keeping both the palms near the hips and press down.
  • While exhaling, pull the lower abdominal muscles inwards.
  • Pull the tailbone towards the pubic bone.
  • Feel the stretch in the lower back.
  • Keeping the pelvis stable, bend the spine.
  • Immediately hold the breath and release it.
  • Stay in this position for a minute.
  • Now take deep and slow breaths.
  • Exhale and come out of the seat.

 

Caution:

  • Sleeping Baddha Konasana should not be done if there is pain in the spine or neck.
  • Patients with knee pain or heart and high blood pressure should not do this asana.
  • In the beginning, do the dormant conditioned konasana only under the supervision of a yoga trainer, you can do this asana on your own when balance is achieved.
  • Before starting the practice of Supta Baddha Konasana, definitely consult a doctor.
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