BeginnersupineSupta Baddha Konasana
सुप्त बद्ध कोणासन
Supta Baddha Konasana, Reclined Bound Angle Pose, is a deeply restorative supine hip opener. Lying on the back with the soles of the feet together and knees falling open, the practitioner surrenders to gravity's gentle pull on the inner thighs. Often practiced with bolsters and blankets for support, this pose opens the groins, releases the pelvic floor, and induces a profoundly calm state. It is a cornerstone of restorative yoga.
Anatomy Involved
Benefits
- Opens the groins and inner thighs passively
- Releases the pelvic floor muscles
- Stimulates the abdominal organs
- Reduces stress and fatigue
- Therapeutic for menstrual discomfort and menopause
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Groin or knee injury (support knees with blocks)
- Lower back pain (use bolster under spine)
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
7 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 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
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Modify If You Have
groin injury
Support knees with blocks or bolsters, maintain a wider angle.
knee injury
Support knees with blocks or bolsters, place feet further away.
hip injury
Support knees and reduce the angle of the legs.
pregnancy
Use more props, elevate the upper body, and maintain a wider angle.
sciatica
Support knees and avoid a deep opening.
Target Areas
Practice Flow
About this Pose
Supta Baddha Konasana, Reclined Bound Angle Pose, is a deeply restorative supine hip opener. Lying on the back with the soles of the feet together and knees falling open, the practitioner surrenders to gravity's gentle pull on the inner thighs. Often practiced with bolsters and blankets for support, this pose opens the groins, releases the pelvic floor, and induces a profoundly calm state. It is a cornerstone of restorative yoga.
How to Practice
1. Lie on your back.
2. Bend your knees and keep your feet flat on the floor.
3. Gently let your knees fall open to the sides, bringing the soles of your feet together.
4. Rest your arms slightly away from your sides, palms facing up.
5. Relax your lower back and keep your spine grounded on the floor.
5 more steps remaining
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Featured in Sequences
Practice Supta Baddha Konasana as part of these guided sequences
morning ankle awakening from bed to balance
evening hamstring release restorative lower back
knee nurturing supine recovery
supine hip release gentle morning flow
wall supported hip alignment pelvic stability
hip cradle calm evening release
Frequently Asked Questions
Common questions about Supta Baddha Konasana
What is Supta Baddha Konasana?
Supta Baddha Konasana, Reclined Bound Angle Pose, is a deeply restorative supine hip opener. Lying on the back with the soles of the feet together and knees falling open, the practitioner surrenders to gravity's gentle pull on the inner thighs. Often practiced with bolsters and blankets for support, this pose opens the groins, releases the pelvic floor, and induces a profoundly calm state. It is a cornerstone of restorative yoga.
What are the benefits of Supta Baddha Konasana?
Opens the groins and inner thighs passively. Releases the pelvic floor muscles. Stimulates the abdominal organs. Reduces stress and fatigue. Therapeutic for menstrual discomfort and menopause.
Who should avoid Supta Baddha Konasana?
Avoid this pose if you have: Groin or knee injury (support knees with blocks), Lower back pain (use bolster under spine).
How many steps are in Supta Baddha Konasana?
Supta Baddha Konasana is practiced in 10 steps. Lie on your back.
Is Supta Baddha Konasana suitable for beginners?
Yes, Supta Baddha Konasana is a beginner-friendly pose suitable for all levels.
What props are needed for Supta Baddha Konasana?
You may use: bolster, blanket, strap. Props make the pose more accessible and comfortable.
What conditions does Supta Baddha Konasana help with?
Supta Baddha Konasana is therapeutic for: flexibility, anxiety, insomnia, menstruation, pcod.
What poses should I do before Supta Baddha Konasana?
Prepare with: Supta Tadasana, Apanasana. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Supta Baddha Konasana with other poses