Supta Baddha Konasana: How to Do Reclined Goddess Pose

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The contemporary world that we live in loves to induce anxiety into a lot of us. Whether it’s work, family, or college, pressure, worry, and stress have become everyday life. With that being said, the only way to calm oneself down is through a good night’s sleep. But sadly, a good sleep becomes a dream as these mental issues make one sleepless.

At such a time, Yoga methods lend a hand to pull us out. As globally known, many Yoga poses are said to cure insomnia. Today, we will look at the Supta Baddha Konasana pose, best known to improve sleep.

What is Supta Baddha Konasana?

Supta Baddha Konasana

The Supta Baddha Konasana is a pose known for its therapeutic properties. It improves sleep and also helps in body alignment. A calm mind and a relaxed body are the keys to good sleep, and this pose helps achieve that state by releasing energy. Supta Baddha Konasan is also popularly known as The Reclined Goddess Pose.

The reclined goddess pose also helps flexibility as it opens hips and thighs. This asana should be done on an empty stomach in the morning. But if mornings are not going to work for you, you can opt for the evening. But if you have any snacks in the evening, then make sure to do this asana after 3-4 hours, which is practically bedtime.

How to do Supta Baddha Konasana?

To benefit from this asana, follow these steps to do the pose.

  • Firstly, lie down on your back on a mat while you face the ceiling.
  • Align your spine straight as you relax your shoulders. Make sure you don’t strain your neck. Additionally, ensure your shoulders aren’t off the surface.
  • Now bend the knees and bring your feet together. It will help if you keep your feet on the mat at all times. 
  • Pull your heels back and get them closer to your pelvic region. Keep your hands close to your hips while doing this asana. Your palms must be placed down on the mat.
  • The next step is to exhale and put pressure on your abdomen. This will bring your tailbone closer. Ensure to do this asana slowly, as this will add stability to your spine. If done fastly, it can cause sprains.
  • Hold this pose for 20 seconds
  • Then, inhale quickly and gently exhale while allowing your knees to extend. This will give your pelvic area and inner thighs a good stretch.
  • Do not force your spine to arch, and keep your shoulders not too tight to your neck. 
  • Hold this pose for 30 seconds while inhaling deeply. Then slowly exhale and redeem from the posture.
  • When you end the asana pose, be slow as your body is sensitive at this point. If any quick exit is done, then you can injure yourself.
  • Before you release from the posture, hold your knees together. Then rock your body to exit the pose.
  • While you inhale, stretch your arms over your head and face the palm towards the ceiling. This will broaden your shoulder blades over your back.

Author’s tip: While stretching, immediately stop if you feel soreness or pain in your lower back. Pushing further could hurt you severely. 

Benefits of Supta Baddha Konasana

Benefits of Supta Baddha Konasana

Let’s talk about the benefits now, shall we?

  • Supta Baddha Konasana is an excellent activity for ovary activation. It also helps the prostate gland, kidneys, and urine bladder.
  • This pose enhances blood circulation. As a result, it stimulates the heart and makes it function well.
  • As this pose requires a lot of stretching, the inner thighs, pelvic area, and knees become flexible.
  • If people suffer from mental health issues like depression, anxiety, or stress, they will majorly benefit from this asana.
  • If anyone has muscle tension, they’ll also be relieved.
  • Insomniac patients also get the best out of this asana.
  • The nervous system of the body functions well due to stretching.
  • This asana is a big boon for anyone struggling with digestive and reproductive issues.
  • This asana also helps with menopause, infertility, and such problems.
  • For sinus patients and others, migraines and headaches can be relieved.

Variations and Modifications

Variations and Modifications in the Supta Baddha Konasana Using Props

If you don’t want to do the exact pose, you can modify it as per your comfortability. To assist you in this, try using props. You can place a block under each knee for support if your legs are pretty troublesome. At the same time, if you want to challenge yourself, try extending the minutes of this asana to a higher level.

Essential Tips

Before you do this asana, you should remember these things,

  • Do not try this asana if you struggle with groin, knee, back, hip, or shoulder pain/injuries. 
  • Pregnant women should strictly avoid this asana if they don’t have a trainer to guide them.
  • Post-delivery, do not do this asana before 8 weeks of rest.
  • Regularly clean your Yoga mat and your clothes used while practicing.
  • If you’re new to Yoga, try seeking a Yoga trainer before doing complex Yoga methods. Certain poses can cause injuries if done in the wrong way.
  • Do not do this asana right after eating.


What are Some Follow-up Poses After the Supta Baddha Konasana Method?

You can try Gomukhasana, Malasana and Padmasana pose as a follow-up after the reclined goddess pose. These poses will help in cooling down after doing the former one.

Can we have a Partner and do this?

Absolutely yes. They can make the Yoga pose even more effective as they’ll be able to give more pressure on the partner, thus when they do the pose, they’ll try it hard.


Practicing the Supta Baddha Konasana provides immense benefits, even if they’re pretty tricky to do. This asana that improves sleep schedule is also excellent for the heart. With the given step-by-step guide to do the pose, its benefits, modifications, and other tips, we hope you’ve now finalized your decision on whether to do the asana or not. If you know someone who loves Yoga or is an insomniac, share this article and spread the good news. Have a nice day!

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