Yoga BLOG

Yoga is known to offer a wide range of relaxation options. This is especially important during pregnancy, when your body needs additional strength and balance. The "Reclining Butterfly" pose, known in Sanskrit as Supta Baddha Konasana, can help you achieve this. The exercise focuses on your breathing, mobility, and flexibility . Supta Baddha Konasana - Relaxation for pregnant women Correct execution of the position For Supta Baddha Konasana, you'll first need a mat and a yoga bolster . Position this bolster approximately in the center of your yoga mat. Take enough time for this pose and make sure you can perform it without distractions. Begin by sitting on the mat with your back to the yoga bolster. Lean back so that your head and back are relaxed. Keep your legs loosely bent at first. Let your knees fall to your sides. Make sure the soles of your feet are together. Place your arms relaxed beside you with your palms facing up. If you can't place your knees on the mat, no problem. For support, you can pull two blocks closer and place them on top. This is also recommended if you have problems with your knees, hips, or groin area. You have now reached the full Supta Baddha Konasana pose. Enjoy letting yourself drop into the pose. Breathe calmly and relaxed. For the exercise to unfold its full effect, it's worth staying in it for up to five minutes. Pay attention to your individual sensations and your breathing. You should wait for at least five deep breaths. Release the pose if your breathing is no longer calm and even. Also, discontinue Supta Baddha Konasana if lying on your back becomes uncomfortable due to your belly. This can happen in the last stages of your pregnancy. The expected effect of Supta Baddha Konasana On a physical level, the pose supports you in opening your chest and the front of your shoulders. It also helps you gently stretch your inner legs and adductors. Supta Baddha Konasana can also contribute to stimulating the lung, liver, and heart meridians. This plays an important role in maintaining the desired flow of energy. On an emotional level, the pose can help you achieve a gentle and regenerative opening of the heart. Possible benefits during pregnancy Supta Baddha Konasana combines relaxation, gentle stretching, and calm breathing. This opportunity to let go and recharge your batteries can help prepare you for childbirth. The position you assume with your body creates space for your breathing. This posture also makes room for your baby. The exercise can relieve discomfort associated with pregnancy and strengthen you physically and mentally. The fact that it relaxes the back is particularly beneficial in the later stages of your pregnancy. The gentle bend creates a balance to other strains and can relieve pressure on your spine. Since the exercise is said to relieve stress, anxiety, and depression, it can make a valuable contribution during and after your pregnancy. As you can see, Supta Baddha Konasana offers a wealth of potential to guide you through your pregnancy. It can help you enjoy your pregnancy to the fullest and take some time out from time to time. Thanks in no small part to the props used, Supta Baddha Konasana can be performed by even yoga beginners. It's also a good choice if your usual yoga routine is no longer possible or recommended due to pregnancy. Find more inspiration and tips for yoga for pregnant women here. Draw your own strength and look forward to the birth of your child. Image © fizkes / 123rf.com