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Reclining Bound Pose: GERD Relief Through Improved Digestion

Sanskrit Name: Supta Baddha Konasana

English Name: Reclining Bound Angle Pose

Other Names: Cobbler Pose, Reclined Goddess Pose

Supta Baddha Konasana or Reclining Bound Pose helps increase blood circulation in the lower abdomen region and also relieves acid reflux and GERD symptoms. It is best to leave a gap of four to six hours between your meals before you practice this asana.

The Supta Baddha Konasana posture technique is given below

  • Step 1: Lie straight and flat on the ground. Gently, bend your knees. Bring your feet together with the outer edges of both your feet on the floor. Place your heels close to your groin.
  • Step 2: Your palms must lie next to your hips and pressed downwards. Relax and focus on your breath.
  • Step 3: Quickly inhale, and as you exhale again, let your knees open up such that it creates a good stretch in your groin and inner thighs.
  • Step 4: You must ensure your lower spine is not forcefully arched. Also, ensure your shoulders are relaxed and placed away from your neck. Stay in the pose for up to a minute, breathing deeply and slowly.
  • Step 5: Straighten your legs and turn on your left side. Slowly sit up by using your arm for support.

Benefits Of Supta Baddha Konasana

  1. Improves digestion
  2. Stimulates the heart and improves blood circulation.
  3. Activates the ovaries, prostate gland, kidneys, and bladder.
  4. Gives your groins, inner thighs, and knees a good stretch.
  5. Relieves stress and tension and also cures mild depression.
  6. Reduces muscle tension and relieves you from fatigue and insomnia.
  7. Decreases stress in the nervous system.
  8. Energizes your body.


Avoid practicing this asana if you have knee injuries, groin injuries, pain in the lower back, shoulder injury or, hip injury

Sharda Agarwal

Sharda Agarwal

Co-founder, Sepalika. Nutritional Therapy Practitioner (Cert Awaited), Nutritional Therapy Association, USA
Sharda Agarwal is a qualified Functional Nutrition Therapy Practitioner. She first used dietary supplements to overcome a debilitating migraine she suffered for years. Since then she has studied the subjects of nutrition and nutrients extensively. She uses this to manage the health of her family at home and with Sepalika.
Sharda Agarwal

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Medical And General Disclaimer for
This article is intended for informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. strongly recommends that you consult a medical practitioner for implementing any of the above. Results may vary from person to person.

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