SUPTA BADDHA KONASANA

STEPS : 

1.Lie down on your back on a yoga mat, keeping the body straight and arms by your side.

2.Bend your knees while keeping your feet flat on the floor.

3.Join the soles of your feet together and allow the knees to gently fall outwards toward the floor.

4.Adjust the heels so they are comfortably close to the pelvis (not strained).

5.Relax your arms – place them slightly away from the torso, palms facing upward.

6.Close your eyes and take slow, deep breaths, allowing the thighs and hips to open naturally.

7.Stay in the posture for 1–5 minutes (or more if comfortable).

8.To come out, gently bring the knees back together with the help of your hands, roll to one side, and slowly sit up.

BENEFITS :

Physical Benefits

1.Opens the hips and groin - gently stretches the inner thighs, knees, and hip joints.

2.Relaxes the spine – allows the back to rest naturally on the floor, reducing stiffness.

3.Improves blood circulation in the pelvic region and lower abdomen.

4.Relieves fatigue by calming the nervous system.

5.Aids digestion by gently stimulating abdominal organs.

6.Supports reproductive health – helpful for women during menstruation, pregnancy (with support), and menopause.

Mental & Emotional Benefits

1.Reduces stress and anxiety by activating the parasympathetic nervous system.

2.Promotes deep relaxation – often used as a restorative posture.

3.Improves sleep quality when practiced before bedtime.

4.Balances emotions and helps release stored tension from the hips and pelvis.

CLINICAL BENEFITS :

1.Relieves low back pain and pelvic stiffness.

2.Improves blood flow to pelvic organs → useful in menstrual disorders, infertility support, menopause symptoms.

3.Beneficial during pregnancy (with support) for relaxation and pelvic opening.

4.Expands chest and improves lung capacity, helpful in asthma, anxiety, and stress.

5.Activates parasympathetic system → reduces stress, mild hypertension, insomnia.

6.Supports digestion by improving circulation to abdominal organs.

7.Helpful in psychosomatic disorders and fatigue recovery.