Supta Baddha konasana Source: Shutterstock. Bound Angle Pose Refinements. It will gently stretch sore hips post … Following are the variation of Baddh konasana. Bound angle pose (Baddha Konasana) is an incredibly grounding yoga posture. What is Baddha Konasana? Other forms/Variations of Baddha Konasana Supta Baddha Konasana (Supine/Reclining Bound Angle Pose) A person lies on its back instead of sitting straight while legs are positioned in the same manner as in basic pose. Variations. Supta Padangusthasana (Reclining Hand-to-Big-Toe Pose): The first two variations of this pose (stretching the leg straight upward and stretching it out to the side), can help release the hamstrings and the adductors. Partner A sits down in traditional Baddha Konasana with wider, diamond shaped legs, but remains seated. One variation of the pose is the Supta Baddha Konasana or the reclining bound angle pose. The variation is done to increase hip and groin resistance. Bound Angle Pose/Cobbler's Pose, calleed Baddha Konasana in Sanskrit, works to open the deepest part of the hip muscles. Whichever variation you choose, take 5 to 10 breaths in the pose, creating space in your body as you inhale, and softening into that space on the exhale. It is also called the cobbler’s pose in lying position. To perform the Supta Baddha Konasana, you start from the Baddha Konasana position. Variations. No matter the variation, however, the pose stretches the inner thighs, hips, groins, and lower back. There’s a common misunderstanding that Baddha Konasana is about pushing your legs down to the floor. While leaning back you may allow yourself to stay in position for longs period. It also strengthens your core, upper back, chest, front of your hips (hip flexors), back of thighs (hamstrings), arms, shoulders, forearms, and back of wrists (wrist extensors). Janu Sirsasana (Head-to-Knee Forward Bend Pose): In this pose, the bent knee is in Baddha Konasana position. Try the variations below to find a variation of this pose that works for you. Palms along the side and their back pressed the floor. Arms can be kept on sideways freely, with palms facing upwards. While it is introduced at beginner’s level, you can work at an advanced level in the pose, lifting the spine, releasing the knees to the floor, lifting and opening the chest. This variation is great for couples or friends looking to snuggle up and stretch.Time to stay: at least one minute, up to four minutes. Bringing your heels to the floor in Supta Baddha Konasana, press through your feet to lift your pelvis slightly up. There are several variations of Baddha Konasana and depending on which variation you choose, you will have a dramatically different experience in the pose. Touch the outer heels to each other after bringing feet together. You can modify this pose and increase the stretch to the inner thighs and groins by elevating your pelvis off the floor. 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