With Props (1)
Supported Reclined Bound Angle Pose
Supta Baddha Konasana Supported · सुप्त बद्ध कोणासन सपोर्टेड
Also known as: Supported Butterfly on Back
Supported Reclined Bound Angle Pose, also called Supported Butterfly on Back is a classical yoga posture. Its Sanskrit name Supta Baddha Konasana Supported translates word-for-word as: Supta (Reclining) · 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 open the chest. Opens chest. Excellent for insomnia. It is particularly valued for supporting restful sleep and quieting an anxious mind. Suitable for beginners and regular practitioners alike, it is deeply restorative when held with support, particularly beneficial for beginners and seniors. A bolster and blanket can be used to make the posture more accessible and support correct alignment.
Anatomy Involved
Benefits
Inner Thigh Muscles(releasing)
While gently lengthened in the root, the variation allows for an even deeper, completely passive release of these muscles. The full support under the torso removes any subtle need for abdominal or spinal engagement, allowing gravity and the body's own weight to encourage a profound surrender in the groin. This shifts the focus from an active, mindful lengthening to a complete letting go.
Deep Hip Rotators(releasing)
In the root, these muscles release with awareness, contributing to the external rotation of the thighs. In this deeply supported variation, the intention moves beyond conscious release to a complete dissolution of residual tension. The unwavering support beneath the spine facilitates a profound relaxation that penetrates deep into the hip socket, inviting these muscles to fully soften and surrender their hold.
Hip Flexor(releasing)
The hip flexors, gently lengthened in the root pose, are invited to a state of absolute repose in the supported variation. With the torso fully cradled by the bolster, any subtle engagement or protective tension in these muscles can finally dissipate. This allows for an effortless lengthening and softening along the front of the hips, promoting a deep sense of ease and spaciousness in the pelvic bowl.
- 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.
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.
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
Bring knees closer together. Use more blocks under knees.
Target Areas
Practice Flow
How to Practice
1. Place bolster lengthwise behind the spine.
2. Sit with bolster behind lower back.
3. Feet in Baddha Konasana — soles together, knees open.
4. Slowly recline onto the bolster.
5. Arms in T or alongside body.
5 more steps remaining
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Frequently Asked Questions
Common questions about Supta Baddha Konasana Supported
What is Supported Reclined Bound Angle Pose?
Supported Reclined Bound Angle Pose, also called Supported Butterfly on Back is a classical yoga posture. Its Sanskrit name Supta Baddha Konasana Supported translates word-for-word as: Supta (Reclining) · 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 open the chest. Opens chest. Excellent for insomnia. It is particularly valued for supporting restful sleep and quieting an anxious mind. Suitable for beginners and regular practitioners alike, it is deeply restorative when held with support, particularly beneficial for beginners and seniors. A bolster and blanket can be used to make the posture more accessible and support correct alignment.
What are the benefits of Supported Reclined Bound Angle Pose?
Deep hip opening without effort. Opens chest. Excellent for insomnia. Safe during pregnancy. Ultimate restorative pose.
Who should avoid Supported Reclined Bound Angle Pose?
Avoid this pose if you have: Groin strain (reduce opening).
How many steps are in Supported Reclined Bound Angle Pose?
Supported Reclined Bound Angle Pose is practiced in 10 steps. Place bolster lengthwise behind the spine.
Is Supported Reclined Bound Angle Pose suitable for beginners?
Yes, Supported Reclined Bound Angle Pose is a beginner-friendly pose suitable for all levels.
What props are needed for Supported Reclined Bound Angle Pose?
You may use: bolster, blanket, block. Props make the pose more accessible and comfortable.
What conditions does Supported Reclined Bound Angle Pose help with?
Supported Reclined Bound Angle Pose is therapeutic for: insomnia, anxiety, menstruation, back pain, hip injury.
What poses should I do before Supported Reclined Bound Angle Pose?
Prepare with: Supta Baddha Konasana, Supta Tadasana, Apanasana. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Supta Baddha Konasana Supported with other poses