Reclined Bound Angle Pose, or Supta Baddha Konasana, is a deeply restorative posture that gently opens the hips, inner thighs, and chest while promoting relaxation and introspection. Practiced lying on the back with the soles of the feet together and knees splayed open, this pose encourages a soft release through the groin and belly, while calming the nervous system and deepening the breath.

A staple in Yin, Restorative, and gentle yoga styles, this pose provides grounding and passive flexibility. It’s often used during warm-ups, cool-downs, or relaxation-focused practices.

Benefits of Reclined Bound Angle

• Opens the Hips: Gently stretches the inner thighs and groin
• Releases Lower Back Tension: Supports the natural curve of the spine when properly propped
• Promotes Relaxation: Activates the parasympathetic nervous system
• Improves Circulation: Encourages blood flow to the pelvic region
• Relieves Stress and Fatigue: Calms the mind and soothes the body
• Supports Reproductive Health: Thought to aid menstrual discomfort and digestive health

How to Practice Reclined Bound Angle

1. Lie on your back with your knees bent and feet flat on the floor.
2. Bring the soles of your feet together and allow your knees to fall open to the sides.
3. Adjust your heels closer to or farther from your pelvis for comfort.
4. Place props (like folded blankets or blocks) under your outer thighs to support the knees if needed.
5. Optionally, place one hand on your heart and one on your belly, or rest arms at your sides, palms facing up.
6. Close your eyes and breathe deeply, allowing the body to soften with each exhale.
7. Stay for 1–5 minutes (or longer in restorative practice), then gently draw the knees together to release.

Contraindications

1. Hip or Groin Injuries: May need significant modification or avoidance
2. Lower Back Sensitivity: Use bolsters under back or thighs to reduce pressure
3. Knee Discomfort: Always support the outer thighs to avoid knee strain
4. Pregnancy (especially third trimester): Use an inclined bolster or avoid if supine poses are not recommended

Modifications & Variations of Reclined Bound Angle

Modifications

• Support the Thighs: Use yoga blocks or folded blankets under each knee or thigh
• Elevate the Spine: Lie back on a bolster for a heart-opening variation
• Use an Eye Pillow: Encourage deeper relaxation and sensory withdrawal
• Hands-on Support: A sandbag on the pelvis or inner thighs can deepen grounding

Variations

• Supported Reclined Bound Angle: Full restorative setup with bolster, blankets, and eye pillow
• Hands Behind Head: Interlace fingers behind the head for a mild chest opener
• Arms Overhead: For a stretch through the side body and shoulders
• Yin Variation: Hold passively for 3–7 minutes or longer for deep tissue release
• Wall Support: Practice with feet against the wall if groin feels tight

Common Mistakes to Avoid

1. Letting Knees Hang Unsupported: Always use props if knees hover or feel strained
2. Overarching the Back: Use support under the spine if there’s discomfort
3. Tensing the Jaw or Shoulders: Keep the entire upper body soft and relaxed
4. Forcing the Knees Down: Let gravity and time open the hips gradually
5. Holding Breath: Keep a steady, natural rhythm of breath to enhance relaxation

When to Avoid or Modify Reclined Bound Angle

• Hip, Knee, or Lower Back Injuries: Modify with generous support or choose another posture
• Pregnancy (late stages): Use inclined props or opt for a seated version
• Circulatory Concerns: Elevate the legs or head if lying flat causes discomfort
• Emotional Sensitivity: Hip openers can release emotion—support yourself emotionally and physically

Why Practice Reclined Bound Angle?

Supta Baddha Konasana is a deeply nourishing pose that supports emotional well-being, physical recovery, and mindful stillness. Whether used in restorative practice or as a meditative pause during an active sequence, this posture invites surrender, openness, and inner quiet. It offers a gentle counterbalance to daily stress, helping you reconnect with the breath, body, and subtle sensations.