Reclining Bound Angle
Supta Baddha Konasana
Reclining Bound Angle (Supta Baddha Konasana, meaning "reclining bound angle" in Sanskrit) is the supine version of Butterfly Pose and one of the most profoundly restorative postures in the entire practice. Lying on the back with the soles of the feet together and the knees falling open, gravity does all the work of opening the inner groins and hips, requiring no muscular effort whatsoever. When supported with a bolster under the spine and blankets under the knees, the chest opens softly and the whole body settles into the mat, producing a quality of release that is very difficult to achieve through active poses. It is used widely in restorative yoga, prenatal yoga, and yoga therapy for stress, anxiety, fatigue, and hip tightness.
Benefits
- Opens the hips and inner groins passively
- Opens the chest and eases breathing
- Calms the nervous system profoundly
- Relieves menstrual cramps and menopausal symptoms
- Reduces anxiety and mild depression
Step-by-Step Instructions
- 1
Lie on your back.
- 2
Bring the soles of the feet together, allowing the knees to fall wide.
- 3
Place your hands on your belly or rest the arms wide.
- 4
Close your eyes and breathe naturally.
- 5
Let gravity open the hips over time; no forcing is needed.
- 6
Stay for 5–15 minutes.
Common Mistakes to Avoid
Pushing the knees down: simply let them fall naturally
Staying tense in the body: use props so you can fully release
Modifications & Variations
Place blocks or blankets under each knee for supported variation
Use a bolster under the spine for an additional chest opening
Safety Notes
⚠Groin injury
⚠Knee injury: use extensive support under the thighs
