Reclined Bound Angle

Supta Baddha Konasana

SOOP-tah BAH-dah koh-NAH-sah-nah

Reclined Bound Angle (Supta Baddha Konasana) is a beginner restorative yoga pose that gently opens the inner thighs and hips.

A deeply restful hip opener lying on your back with the soles of the feet together and the knees falling open. Reclined Bound Angle lets gravity do the work, softening the inner thighs and encouraging full, easy breathing. It is a classic restorative pose for winding down at the end of a practice or day.

How to do Reclined Bound Angle

1. Lie on your back with your knees bent and feet flat on the floor. Keep your head and neck long, with a folded blanket under the head if that is more comfortable.
2. Bring the soles of your feet together and let your knees fall open to the sides. Slide the feet away from your hips to a distance that feels easy.
3. Rest your arms on the floor by your sides, palms up, or place one hand on your belly and one on your chest.
4. Soften your inner thighs, groin, and belly, letting the knees release without forcing them toward the floor.
5. Stay for two to five minutes breathing slowly, then draw your knees together with your hands and roll to one side before sitting up.

Benefits of Reclined Bound Angle

• Gently opens the inner thighs and hips
• Calms the nervous system and quiets the mind
• Encourages deep, relaxed breathing
• Relieves tension in the lower back
• Offers a restful end to a practice

Muscles Engaged

Modifications & Variations

• Place blocks or folded blankets under each knee for support
• Move the feet farther from the hips to reduce the stretch
• Loop a strap around the lower back and feet to hold the position without effort

Cautions

• Avoid or modify with groin or knee injuries
• Use support under the knees if you have sacroiliac joint sensitivity
• During later pregnancy, prop the upper body on a bolster instead of lying flat

Studying for yoga teacher training? Try the free YTT study tool.