Beginnersupine

Variations (2)

Baddha Konasana

Baddha Konasana Forward Bend

With Props (1)

BA

Baddha Konasana on Blanket

Reclined Bound Angle Pose

Baddha Konasana (supine) · बद्ध कोणासन (सुप्त)

Also known as: Supta Baddha Konasana · Reclined Butterfly

BaddhaBound·KonaAngle·AsanaPose

Reclined Bound Angle Pose, also called Supta Baddha Konasana is a classical yoga posture. Its Sanskrit name Baddha Konasana (supine) translates word-for-word as: Baddha (Bound) · Kona (Angle) · Asana (Pose). In this posture, the body releases into the support of the floor, allowing gravity to assist. The posture works to stretch the hip flexors and tone the inner thighs. Relieves stress and anxiety. Stimulates abdominal organs. Suitable for beginners and regular practitioners alike, it is a calming cool-down, particularly beneficial for beginners and seniors. A bolster and blanket can be used to make the posture more accessible and support correct alignment. Practitioners with hip injury and knee injury should approach with care or consult a qualified teacher.

Anatomy Involved

Benefits

5

Opens the hips and groin
Relieves stress and anxiety
Stimulates abdominal organs
Improves circulation
Reduces fatigue
Full anatomical benefits — muscles, joints, organs →

Avoid If

4

Knee Injury
Deep flexion or rotation at the knee can strain ligaments, meniscus, or cartilage, especially in a compromised joint.
Place a rolled blanket under the back of the knees to release tension and avoid hyperextension.
Back Injury / Back Pain
Spinal flexion, extension, or rotation under load can compress vertebral discs or strain the paraspinal muscles.
Bend the knees and place feet flat on the floor to protect the lumbar spine; slide a folded blanket under the lower back if needed.
Sacroiliac Joint Pain
Uneven pelvic loading and twisting under load create shear forces at the sacroiliac joint, worsening instability.
Keep the feet hip-width and parallel to maintain pelvic symmetry; engage the core gently throughout.

Props That Can Help

Optional supports — use when helpful, not required

Bolster

A bolster under the thoracic spine opens the chest passively; under the knees, it releases the lower back — both are deeply restorative.

Folded Blanket

A blanket under the head and neck maintains the natural cervical curve; under the knees, it relieves lower back tension in Savasana.

Yoga Block

A block under the sacrum or thoracic spine creates a gentle, supported backbend, making restorative chest-opening accessible.

Yoga Strap

Use a strap around the raised foot to control the leg extension without gripping or over-pulling, keeping the hip and sacrum stable.

Common Mistakes to Avoid

✕Lifting the shoulders toward the ears — keep them relaxed

✕Flattening the natural curve of the lower back

✕Tensing the facial muscles and jaw

✕Holding the breath

✕Forcing the legs into position rather than using props for support

✕Forcing the hips open beyond their current range

✕Holding tension — allow complete release in the supported position

Teaching Cues

For yoga teachers — verbal cues to guide students

7 cues

1Press the back of the head gently into the floor
2Keep the lower back in its natural curve
3Relax the shoulders away from the ears
4Soften the facial muscles and jaw
5Breathe deeply into the belly
6Allow the hip joints to open gradually — never force
7Surrender the weight of the body to the props and the floor

Pose Details

Pose Type

restorativehip opener

Body Focus

hipsinner thighsgroinchest

Focus Areas

flexibilityrelaxationbreathing

Best For

beginnersseniorsprenatalpostnataldesk workersplus sizerunners

Yoga Styles

iyengarrestorativeyinprenatal

When to Practice

cool downrestorativeevening

Position

supine

Practice Flow

This pose

How to Practice

1

1. Sit on the floor with your legs extended straight in front of you.

2

2. Bend your knees and bring the soles of your feet together.

3

3. Draw your heels as close to your body as is comfortable.

4

4. Gently lie back onto the floor, using a bolster to support your back if needed.

5

5. Rest your arms alongside your body, palms facing up.

6 more steps remaining

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Frequently Asked Questions

Common questions about Baddha Konasana (supine)

What is Reclined Bound Angle Pose?

Reclined Bound Angle Pose, also called Supta Baddha Konasana is a classical yoga posture. Its Sanskrit name Baddha Konasana (supine) translates word-for-word as: Baddha (Bound) · Kona (Angle) · Asana (Pose). In this posture, the body releases into the support of the floor, allowing gravity to assist. The posture works to stretch the hip flexors and tone the inner thighs. Relieves stress and anxiety. Stimulates abdominal organs. Suitable for beginners and regular practitioners alike, it is a calming cool-down, particularly beneficial for beginners and seniors. A bolster and blanket can be used to make the posture more accessible and support correct alignment. Practitioners with hip injury and knee injury should approach with care or consult a qualified teacher.

What are the benefits of Reclined Bound Angle Pose?

Opens the hips and groin. Relieves stress and anxiety. Stimulates abdominal organs. Improves circulation. Reduces fatigue.

Who should avoid Reclined Bound Angle Pose?

Avoid this pose if you have: Knee problems, Hip problems, Lower back pain, Sacroiliac joint pain.

How many steps are in Reclined Bound Angle Pose?

Reclined Bound Angle Pose is practiced in 11 steps. Sit on the floor with your legs extended straight in front of you.

Is Reclined Bound Angle Pose suitable for beginners?

Yes, Reclined Bound Angle Pose is a beginner-friendly pose suitable for all levels.

What props are needed for Reclined Bound Angle Pose?

You may use: bolster, blanket, block, strap. Props make the pose more accessible and comfortable.

What poses should I do before Reclined Bound Angle Pose?

Prepare with: Baddha Konasana, Seated Tadasana, Neck Rolls. These warm up the relevant muscles and joints.