Reclined Bound Angle (Supta Baddha Konasana)

Step by step

1. 1

   Lie down

   Lie back comfortably on the mat, arms resting a little away from the body, palms up.

2. 2

   Bring the soles together

   Bend the knees and bring the soles of the feet together, then let the knees relax open toward the floor.

   Breath: Exhale as the knees open

3. 3

   Soften and support

   Slide the heels to a comfortable distance from the pelvis. Place a cushion or block under each thigh if the hips feel tight, so you can fully relax.

4. 4

   Rest and breathe

   Soften the belly and let the breath slow. Stay for one to five minutes, letting gravity open the hips.

   Breath: Slow, easy breath

5. 5

   Come out gently

   To release, use your hands to guide the knees back together, then hug them in for a moment.

Benefits

• ✓Gently opens the hips, groin and inner thighs
• ✓Calming and restful for the nervous system
• ✓A soothing way to unwind or prepare for rest
• ✓Easily supported with props for full relaxation

Common mistakes

• →Bringing the heels too close, which strains the knees
• →Forcing the knees down instead of letting them fall
• →Tensing the belly or shoulders instead of releasing

Modifications & variations

• Support each thigh on a cushion or block
• Recline the back over a bolster for a supported version
• Slide the feet further from the hips to reduce the stretch

Related poses

• Legs-Up-the-Wall (Viparita Karani)
• Child's Pose
• Reclined Hero (Supta Virasana)
• Triangle Pose
• Bound Extended Side Angle

Frequently asked questions

My knees are high off the floor in this pose. Is that a problem?

Not at all — hip openness varies. Support each thigh on a cushion or block so you can relax completely rather than forcing the knees down.

Is Reclined Bound Angle good for relaxation?

Yes — it's a gentle, restful pose that opens the hips while calming the body, which makes it a lovely wind-down, especially supported with props.