Supta baddha konasana is an asana that opens the lower abdomen to increase blood circulation and improve digestion. 

The asana is slow enough to gently stretch the inner thighs and, over time, increase the range of motion in the hips. 

When practiced with mindful breathing. supta baddha konasana may calm the nervous system and reduce pain associated with menstrual cramps. 

  • Have two yoga blocks near you to begin
  • Lie on your back with a folded blanket underneath the head for support
  • Bend one knee at a time so the soles of the feet are on the floor, close to the buttocks.
  • Bring the soles of the feet to touch, actively press them together 
  • Shift the feet as close to the buttocks as possible.
  • Place one block underneath the top of each thigh, so the block catches the weight of the leg
  • Draw the top buttocks down to the lower buttocks, to lengthen out the lower spine
  • Draw the lower spine towards the floor
  • There is no strain in the lower back or knees
  • Shut the eyes, draw the chin close to the chest
  • Place the arms and hands beside the body with the palms facing up
  • Breathe into the chest, chest rises and expands
  • Breathe out of the navel as though your breath was winding out of the belly button

Inhale – chest expands

Exhale – navel softens to spine