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Do Reclined Goddess Pose (Supta Baddha Konasana) in Yoga

Additionally Recognized As: Reclined Sure Angle Pose, Reclined Butterfly Pose

Targets: Restorative, hip opener

Stage: Newbie

Reclined Goddess Pose is stress-free pose that can also be a hip opener. As a restorative pose, you need to be as supported and comfy as potential. The purpose is to remain within the pose for 10 minutes whereas gravity works to deepen your stretch as you clear your thoughts. You need to use this pose on the finish of a yoga session, or within the morning or night to start or finish your day.


This pose relaxes and quiets the thoughts. It opens the groins and hips. The group of muscular tissues known as the hip flexors get tight once you spend numerous time sitting. Stretching them might help relieve and stop again ache and sciatica.

Step-by-Step Directions

  1. Come to lie in your again.
  2. Bend your knees, conserving the soles of your ft on the ground.
  3. Open your knees out to both aspect, bringing the soles of your ft collectively. The legs shall be in the identical place as they’re in Cobbler’s Pose (Baddha Konasana).
  4. Your arms will be in any comfy place—out in a T form, overhead, relaxed by your sides or resting in your thighs are some choices.
  5. Keep right here a number of minutes as gravity works to deepen your stretch. Breathe naturally all through the pose.
  6. To return out, attain down and assist your knees come again collectively. Then roll over to at least one aspect and use your arms to help you as you sit up.

In case you are working towards at residence, set a timer for 5 or 10 minutes so you’ll be able to utterly loosen up.

Widespread Errors

Keep away from these errors to get essentially the most out of this pose.

Arching Decrease Again

Should you discover that you’re arching your decrease again, mendacity on a bolster can right this.

Aches and Pains

Because the pose deepens, you could have aches and pains in your groin, hips, or knees. Should you really feel any ache or discomfort, come out of the pose because it will not profit you to remain in it. Use props to keep away from these distractions.

Modifications and Variations

This pose is one the place props might help you obtain the relief wanted. It may be adjusted to your private wants. Masking your self with a blanket can also be a good suggestion since your physique cools off rapidly once you’re not transferring it.

Want a Modification?

In case your legs are uncomfortable as a result of your knees are a great distance from the ground, attempt putting a block beneath every knee for help.

Should you discover you simply cannot do that pose with out discomfort, it’s higher to make use of Corpse Pose (Savasana) as an alternative as a restorative pose.

Up for a Problem?

Use a bolster to vary this pose:

  1. Earlier than you lie down, take a minute to arrange your bolster. If you do not have a bolster, you’ll be able to stack a number of neatly folded blankets as an alternative. Make your stack resemble the form of a bolster. Some individuals might even want this methodology since you’ll be able to simply modify the peak of your stack.
  2. If you end up sitting, your bolster ought to be cosy in opposition to your butt. Lie again in order that the bolster helps the size of your backbone however your butt is on the ground. 
  3. Separate your knees to both aspect, conserving the soles of your ft collectively. 
  4. Select a snug place to your arms.

If you wish to modify the angle of your bolster in order that it slopes out of your head towards your hips, place a folded blanket or a block beneath the bolster on the head finish earlier than your lie down.

Security and Precautions

This pose is usually protected until you have got a situation the place you aren’t allowed to lie flat. Talk about it together with your physician in case you have a hip or knee situation or current surgical procedure. When you’ve got low again tenderness or stiffness, a rolled blanket or bolster beneath your knees helps deliver the pelvis right into a extra comfy place. In case you are pregnant, use a rolled blanket or bolster to lift your head and chest and use props beneath your knees so you aren’t getting a deep hip and groin stretch.

Strive It Out

Incorporate this transfer and comparable ones into one in every of these common exercises:

  • Restorative yoga poses
  • Settle down yoga poses
  • Enjoyable night yoga poses
  • Do Reclined Hero Pose (Supta Virasana)

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