Supta Akunchanasana (Therapy)

The name is derived from the Sanskrit, supta, meaning “sleeping” or “reclined,”, Akunchana meaning “bending” and Asana means “Pose” or “seat”.

• Place a folded blanket on your Mat to support your bent knee in the asana.

• Lie down on your back with your shoulders resting.

• Extend your legs straight out along the mat.

• Place the blanket on your abdomen.

• Bend your right knee and hug it towards your chest. Keep your left leg extended along the mat.

• Ensure both shoulders are grounded on the mat.

• Keep your neck in line with your spine.

• Breathe deeply and steadily. Inhale and exhale to lengthen your spine.

• Focus on relaxing into the stretch with each exhale.

• The support of the blanket under your knee will help you stay comfortable and aligned.

• Repeat the pose on the other side by bending your left knee.

• Be in the pose for few seconds & gently release.

• Turn towards the right side and gently taking a support of your hand come up and sit in Sukhasana (crossed legged).

• Focus on relaxing any tension in your hips, thighs, and knees with each breath.

• Keep both hips grounded on the mat. Ensure that your bent knee is not lifting off the floor.

• Shoulders lift off the mat instead of staying relaxed and grounded

• Hips tilting unevenly or rolling to one side

• Folding the knee too forcefully towards the chest, causes strain

• Avoid in case of any injury or surgery in hips and knees

• Avoid in case of severe lower back pain or herniated discs

• Avoid during pregnancy