Supta Baddhakonasan

SUPTA BADDHAKONASANA :

  1. Sit in Dandasana. Place a bolster behind you, its short end against your buttocks, and place a folded blanket on its far end. Place 2 wooden blocks on their broad sides on either side of your hips. Bend your knees, and join the soles of your feet together. Draw your heels toward your groin. Buckle the belt and loop it over your shoulders.

  2. Bring the belt down to below your waist. Pass it under both feet to stretch it over your ankles and the insides of the thighs. Move your feet closer to your groin. The belt should feel neither too tight nor too slack, so adjust the buckle accordingly. Make sure that the end of the bolster touches your buttocks. Position a block under each thigh.

  3. Place your elbows on the floor, and lower your head and back onto the bolster. Make sure that the bolster comfortably supports the length of your back and your head. Your spine should be on the centre of the bolster. Stretch your arms out to the sides, with the palms facing the ceiling. Relax, and extend your groin out to the sides. Feel the expansion of the pelvis, and the release of tension in your ankles and knees. Initially, With practice, increase the duration to 5 – 10 minutes.

ADDED BENEFITS OF SUPTA BADDHAKONASANA

  • Regulates blood pressure

  • Prevents hernia as the hips and groin become more supple

  • Relieves varicose veins and sciatica

  • Reduces the pain caused by haemorrhoids

  • Relives indigestion and flatulence

  • Tones the kidneys

  • Improves blood circulation in the ovarian region, and is particularly beneficial during puberty and menopause

  • Alleviates menstrual pain and leukorrhoea

  • Corrects a prolapsed uterus

 

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