Supta Baddha Konasana
(Reclining Supported Bound Angle Pose)

Benefits: Supta Baddha Konasana helps to relieve menstrual cramps, opens the hips, stretches the groins, tones the kidneys and bladder, stretches the spine and low back, and calms the nervous system.

Lie back on a bolster or stack of blankets folded to support the spine. There should be an additional blanket folded under the neck/head for support. The buttocks should be directly on the floor with the low back against the edge of the bolster or blankets, (this gives the low back natural support). Bring the soles of your feet together and let your knees open out to the sides. If the hips are uncomfortable, place a blanket or bolster under each knee for additional support. Close the eyes and breath deeply and slowly through the nose. Stay in the posture for 5-20 minutes.