Ali and her dog lying down in a relaxing yoga pose called Supta Baddha Konasana

Supta Baddha Konasana: An All-Rounder

Years ago I did a 10-day Vipassana meditation retreat. The only yoga pose I did during the course was Supta Baddha Konasana. It helped balance many hours spent in sitting and walking meditation. When my meditation energy was flagging, Supta Baddha Konasana served to make me feel cradled and deeply nourished.

How to Do It

Props you will need: a bolster and a 3-fold blanket. The reason for using props is that you can let them do the work. You simply yield your body/mind to them.

  • Sit in front of of the bolster with its short end right at your tailbone.
  • Bend your legs with your feet on the floor near to your pelvis.
  • Let your knees drop out to the side, with the soles of your feet touching.
  • Gently lie down on the bolster, letting it support you from your head to your sacrum.
  • Place the folded blanket under your neck amd head.
  • Let your arms rest on the floor, a little out from your chest, palms uppermost.
  • Stay for 5 minutes just quietly observing your breath.

You may want to adjust the pose if there is any discomfort in your lower back. Either raise the height of the bolster by adding a long folded blanket to it. Or, lower the height by raising your buttocks up on to a folded blanket in front of the bolster.

To add to the comfort of the pose, place a rolled blanket under each outer thigh. You may notice that this additional support helps relax your belly.

Supta Baddha Konasana benefits those with breathing difficulties in the way that it encourages the chest to open. One of its main advantages, though,  is the way it helps women during their menstrual periods. But it is equally a great therapeutic pose during menopause.