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Step 1
Get into Badha Konasana. If you don't know how to do this pose, you should learn this before trying to attempt Supta Badha Konasana.
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Step 2
Using your hands as support, exhale and lean back towards the floor. Spread the backside of the pelvis to release the lower back and upper buttocks.
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Step 3
Lean all the way to the floor. Beginners can use a pillow, blanket or bolster to support the head and neck.
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Step 4
Grip the upper part of the thighs and press the outer thighs away from the sides of the torso. You do this by rotating the external part of the inner thighs.
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Step 5
Next, use your hands to widen the knees away from the hips. Don't use any jerking motions. Calmly slide your hands from your torso to the knees. This pose is suppose to be relaxing, so follow a rhythm when moving hands to different parts of the body.
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Step 6
Push your hip points together to widen the back pelvis and narrow the front pelvis.
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Step 7
Calmly move your arms to lay on the floor with the palms facing upwards.
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Step 8
Stay in this position for five to 10 minutes. Beginners can start with just one minute and work their way up. Use your hands to push your thighs together and rolling over to your side to come out of this pose.
