BeginnersupineReclined Bound Angle Pose
Supta Baddha Konasana · सुप्त बद्ध कोणासन
Also known as: Supta Baddha Konasana · Butterfly on Back
Reclined Bound Angle Pose, also called Supta Baddha Konasana is a classical yoga posture. Its Sanskrit name Supta Baddha Konasana translates word-for-word as: Supta (Reclining) · Baddha (Bound) · Kona (Angle) · Asana (Pose). Performed lying down, the body releases into the support of the floor, allowing gravity to assist. The posture works to release tension in the hips. Releases the pelvic floor muscles. Stimulates the abdominal organs. It is particularly valued for developing greater flexibility and quieting an anxious mind. 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 groin injury and knee injury should approach with care or consult a qualified teacher.
Anatomy Involved
Benefits
Inner Thigh Muscles(lengthening)
These muscles run from your pelvis down the inner seam of your thigh to your knee. In this pose, gravity, assisted by the gentle weight of your legs, creates a sustained, passive stretch through this entire group, encouraging them to lengthen without force. This release directly addresses tightness in the hips and groins, which often hold emotional tension and restrict the flow of *apana vayu*, leading to feelings of being stuck or ungrounded. As these muscles soften, a profound sense of opening and ease permeates the entire pelvic region.
Deep Hip Rotators(releasing)
Located deep within the buttock region, these small but powerful muscles are often chronically tight, contributing to sciatic pain and general hip stiffness. In Supta Baddha Konasana, as the outer hips are supported and the knees fall open, these muscles are encouraged to gently release their grip. This deep muscular unwinding frees up movement in the hip joint, alleviating deep-seated tension and promoting a sense of spaciousness around the sacrum, which in yogic terms, enhances the stability of *muladhara chakra*.
Hip Flexor(releasing)
This powerful muscle connects your lower spine to your inner thigh bone, playing a crucial role in walking and hip flexion, and is often a reservoir of physical and emotional stress. Lying supine with the hips open allows the psoas to gently relax and lengthen from its origins, releasing its constant pull on the lumbar spine. This release frees the diaphragm, facilitating deeper breath and allowing *prana* to flow more freely into the abdominal cavity, fostering a feeling of profound inner calm and spaciousness.
- Full anatomical benefits — muscles, joints, organs →
Avoid If
Groin / Hip Flexor Strain
Excessive hip abduction or deep hip flexor lengthening can tear already-strained muscle fibres in the groin.
Place a block or bolster under each outer thigh to limit the depth of hip opening.
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.
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 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
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
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
Register free to see the complete instructions
Register Free to ContinueAlready registered? Login
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 Reclined Bound Angle Pose?
Reclined Bound Angle Pose, also called Supta Baddha Konasana is a classical yoga posture. Its Sanskrit name Supta Baddha Konasana translates word-for-word as: Supta (Reclining) · Baddha (Bound) · Kona (Angle) · Asana (Pose). Performed lying down, the body releases into the support of the floor, allowing gravity to assist. The posture works to release tension in the hips. Releases the pelvic floor muscles. Stimulates the abdominal organs. It is particularly valued for developing greater flexibility and quieting an anxious mind. 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 groin injury and knee injury should approach with care or consult a qualified teacher.
What are the benefits of Reclined Bound Angle Pose?
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 Reclined Bound Angle Pose?
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 Reclined Bound Angle Pose?
Reclined Bound Angle Pose is practiced in 10 steps. Lie on your back.
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, strap. Props make the pose more accessible and comfortable.
What conditions does Reclined Bound Angle Pose help with?
Reclined Bound Angle Pose is therapeutic for: flexibility, anxiety, insomnia, menstruation, pcod.
What poses should I do before Reclined Bound Angle Pose?
Prepare with: Supta Tadasana, Apanasana. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Supta Baddha Konasana with other poses