Dec 01 , 2020
Supta Baddha Konasana is a magical, holiday-like yoga pose that lets you achieve a deep state of rest in 5 to 20 minutes.
Supta Baddha Konasana can be practiced without props, but when practiced with a full array of blankets, bolsters, and other props, it is the queen of all restorative yoga poses. By supporting your body from every side and angle, it creates the conditions for true relaxation. It is a powerful antidote to the state of stress that many of us live with on a daily basis. It dials down the sympathetic nervous system's "fight or flight" response and turns up the parasympathetic nervous system's "rest and digest" response, which supports digestion, relaxes muscles, lowers the heart rate, and promotes a good night's sleep.
Step by step instructions:
- Come to lie on your back. Ideally lie on a bolster or a stack of blankets and pillows. You may want to prop the head up a bit more with an added cushion or blanket.
- Bend your knees, keeping the soles of your feet on the floor.
- Open your knees out to either side, bringing the soles of your feet together. Here you can use blocks or cushions (or whatever you have on hand) to place under the knees.
- Lay your arms at your sides, slightly away from the body with your palms open.
- For some added luxury you can place an eye pillow over the eyes and lay a comfy blanket over your body.
- Stay like this and feel as gravity works to deepen your stretch. Inhale and exhale through the nose, try to send the breath down to the belly rather than breathing into the chest. Stay here for as long as you like - ideally 5-20 minutes.
- To come out, reach down and help your knees come back together. Then roll over to one side and use your hands to support you as you sit up.