Follow the following steps in order to complete the Supta Baddha Konasana or the Reclined Bound Angle Pose -
Initially sit straight with your legs together on a yoga mat.
Then slow and steadily extend straight your legs out in front of you.
Slightly, your knees can be bent.
Don't keep your back in the arched position.
You chin should be tucked into your chest slightly.
Keep your feet much flexed with your toes just pointing towards the ceiling.
Do place your hands just resting on top of your upper thighs or at your sides.
Then bend your knees.
Do draw your heels just towards your pelvis.
Then press the soles of your feet firmly together as your knees just drop open to both sides as far possible.
Do lean backwards
Let your elbows rest on the ground.
Do try lowering yourself to the ground until your back is flat on the ground.
Do take the support of your hands and arms to have a good balance.
Then inhale plus slide your arms around plus over your head.
In a prayer pose, keep your hands together with your palms touching.
Do place your fingers straight plus directly away pointing from your body.
In a gentle motion, then shift your buttocks from side to side.
Do adjust your position
Keep lengthen your spine.
Do allow your body to relax.
Never attempt to directly or indirectly push your knees all the way to the ground.
Do close your eyes.
Breathe naturally.
Remain in this posture for a minute.
The anatomical focus of Supta Baddha Konasana or the Reclined Bound Angle Pose deals with foot, legs, thighs, hips, waist, back and hands.
The therapeutic application of Supta Baddha Konasana or the Reclined Bound Angle Pose perfectly deals with reliving constipation, back pain and fully relaxes the entire body.
There are many benefits of Supta Baddha Konasana or the Reclined Bound Angle Pose. Some of them are as follows -
It stretches and strengthens your inner thigh.
It strengthens and stretches your groin muscles.
It helps in frees energy directly flow in your pelvic region.
It stimulates your abdominal organs.
It improves mobility in digestive organs.
It helps relieve the various symptoms of stress
It reduces mild depression, menopause and PMS.
It perfectly relaxes your mind.
It improves your central nervous system.
It stimulates your prostate gland, ovaries, kidney and bladder.
It rightly stimulates the heart.
It improves general circulation
It stretches and strengthens the knees
It opens the groin
It reduces physical strain and mental stress.
Those who are suffering from Groin or Knee Injury, Lower Back Injuries and shoulder or hip injuries should avoid practicing Supta Baddha Konasana or the Reclined Bound Angle Pose in any situations and circumstances. Pregnant women must use a cushion or bolster in order to perfectly elevate the chest and head while performing this particular yoga posture. Recently delivered women should avoid indulging in this particular posture.
In case, if you aren't much comfortable in reclining on the ground then you may use folded blankets or bolster in order to support the spine. On the other hand, you might also keep a block under each knee for better support in Supta Baddha Konasana or the Reclined Bound Angle Pose.
Beginners and regular yoga practitioners can modify Supta Baddha Konasana or the Reclined Bound Angle Pose by increasing the stretch to the groins and inner thighs by perfectly elevating your pelvis off the ground. Do bringing your heels to the ground in Supta Baddha Konasana by directly pressing through your feet in order to lift your pelvis up slightly. On the other hand, you can keep on a block directly under your pelvis then lower your sacrum onto the given block, plus drop your knees slow and steadily out to the sides again, by pressing your soles together back with lot of perfection.
In case, if you really experience any type of strain in your groins and inner thighs then elevate your feet slightly with a cushion or block. On the other hand, you can perfectly relieve groin and knee strain more by directly supporting under each of your thighs with folded blanket or a thick cushion. It is to be noted that the height of the support must be just above the maximum stretch level of the groins in any given situations and circumstances in the yoga session. In case, if you really feel certain discomfort in your chin or neck then continually lifts just away from the chest by placing a soft pillow directly under your head. On the other hand, the head must be perfectly elevated much higher than your shoulders.
It is to be remembered that a partner can assist you in getting a much better feel for the immediate release of the thighs much away from the torso's sides. In order to indulge in this particular posture with the tips of your toes perfectly braced against a nearby wall. Do have your partner stand near your pelvis, just directly facing away from the wall then step back in a given position until your partner's calves are directly pressing against firmly the very tops of your thighs with a lot of perfection. In case, if you really like to reach your arms directly overhead on the ground then stretch actively the sides of your torso just away from both sides of your thighs.
The preparatory poses of Supta Baddha Konasana or the Reclined Bound Angle Pose are Baddha Konasana, Vrksasana, Virasana and Supta Padangusthasana.
The follow up poses of Supta Baddha Konasana or the Reclined Bound Angle Pose are Padmasana, Malasana and Gomukhasana.
During the performance of Supta Baddha Konasana or the Reclined Bound Angle Pose, you can raise your arms directly toward the ceiling then keep parallel to each other plus perfectly perpendicular to the ground.