All Orders will be shipped within 7-10 working days due to some operational issues.

Supta Baddha Konasana: The Relaxing Yoga Pose for Restful Sleep


My Store Admin |


Amidst the hustle and bustle of modern life, discovering moments of serenity and calmness becomes imperative for nurturing our holistic well-being. Supta Baddha Konasana, also known as the Reclining Bound Angle Pose, is a restorative yoga pose that offers deep relaxation and rejuvenation. This article will guide you through the steps to perform Supta Baddha Konasana, explore its numerous benefits, and how it can help you achieve a peaceful night's sleep. Discover the wonders of this gentle yoga pose and bring serenity to your mind and body.

Steps to Perform Supta Baddha Konasana

  • Preparation: Find a comfortable and quiet space to practice. You may use a yoga mat or a soft surface. Gather a bolster or a few blankets for support.

  • Sit with Soles Together: Sit on the mat with your legs extended in front of you. Gently flex your knees and join the soles of your feet together, enabling your knees to gently fall outward.

  • Adjust Foot Placement: Gently slide your feet closer to your pelvis, bringing your heels as close to your groin as comfortable. This will vary for each individual.

  • Support Your Knees: Place a bolster or folded blanket under each knee for support. This step is crucial to prevent strain on the hip and knee joints.

  • Recline Slowly: Lean back and use your hands to lower your body onto the support, ensuring your back and head are comfortably resting on the mat.

  • Arms Placement: Allow your arms to rest at your sides, palms facing up or place one hand on your heart and the other on your abdomen.

  • Relax and Breathe: Close your eyes and take deep, slow breaths. Unwind your body, letting go of any tightness or strain in your muscles.


    Supta Baddha Konasana Benefits

Physical Benefits

  • Hip Flexibility: Supta Baddha Konasana helps open and stretch the hip flexors and adductors, improving flexibility and reducing stiffness in the hips.

  • Groin and Thigh Release: The pose targets the inner thighs and groin, promoting relaxation and relieving tension in these areas.

  • Lower Back Relief: The gentle backbend in this pose can provide relief to the lower back, especially if you experience discomfort from prolonged sitting or standing.

Mental and Emotional Benefits

  • Stress Reduction: Supta Baddha Konasana is deeply relaxing, helping to calm the mind and reduce stress and anxiety.

  • Emotional Release: The pose can serve as a gentle heart opener, allowing emotions to surface and be released.

  • Mindful Practice: Practicing this pose encourages mindfulness and presence, helping you become more in tune with your body and breath.

  • Sleep Easy: Supta Baddha Konasana for Restful Sleep, If you struggle with falling asleep or experience sleep disturbances, Supta Baddha Konasana can be a valuable addition to your bedtime routine. By practicing this pose before bedtime, you prepare your body and mind for a restful sleep.

How to Sleep Easy with Supta Baddha Konasana

  • Create a Relaxing Atmosphere: Dim the lights, play soothing music, or light a scented candle to create a calming ambiance.

  • Preparation: Follow the steps to perform Supta Baddha Konasana as mentioned earlier in the article.

  • Relax and Breathe: As you settle into the pose, focus on your breath and let go of any tension or worries.

  • Mindful Meditation: Spend a few minutes in the pose, practicing mindful meditation. Observe your breath and allow your thoughts to drift away.

  • Transition to Bed: After spending some time in the pose, gently transition to your bed. Bring a sense of relaxation with you.


In conclusion, Supta Baddha Konasana is a gift of relaxation and rejuvenation that yoga offers us. By incorporating this gentle and restorative pose into your daily routine, you can experience its physical and mental benefits. Moreover, Supta Baddha Konasana's calming effects can help you find peace and serenity before bedtime, contributing to a more restful and refreshing sleep. Embrace the practice of Supta Baddha Konasana and bring harmony to your body, mind, and sleep patterns.

Buy Wakeup Orthopedic Memory Foam Mattress


Q: Can beginners practice Supta Baddha Konasana?

A: Yes, beginners can practice Supta Baddha Konasana, but it's essential to listen to your body and use appropriate props, such as bolsters or blankets, for support.

Q: How long should I hold Supta Baddha Konasana?

A: You can hold the pose for 5 to 10 minutes or longer, depending on your comfort level. Slow, deep breathing during the pose enhances its relaxation benefits.

Q: Can Supta Baddha Konasana help with menstrual discomfort?

A: Yes, the pose can provide relief from menstrual discomfort by opening the hips and releasing tension in the lower abdomen.

Q: Is it safe to practice Supta Baddha Konasana during pregnancy?

A: Pregnant women should consult their healthcare provider before practicing Supta Baddha Konasana. With proper modifications and support, the pose can be beneficial during pregnancy.

Q: Can Supta Baddha Konasana replace medical treatment for sleep issues?

A: While Supta Baddha Konasana can aid in relaxation and sleep, it is not a substitute for medical treatment. If you have chronic sleep issues, it's essential to consult a healthcare professional for proper evaluation and guidance.