Reclined Bound AngleSupta Baddha Konasana

Supta Baddha Konasana, or Reclined Bound Angle, is a restful pose where you lie back with the soles of the feet together and the knees opening to the sides. It gently opens the hips and inner thighs while the chest softens for easier breathing. Well suited to restorative and prenatal practice with props, it is taught gently and with support, women-first, in Kolathur.

1. 1

   Set up seated

   Sit with knees bent and feet on the floor, then bring the soles of the feet together and let the knees open out to the sides.

   • Hold
2. 2

   Recline back

   Lean onto your forearms, then slowly lower all the way down onto your back. Place a bolster along the spine first if you would like more support.

   ↓ Exhale
3. 3

   Support and open

   Rest a block or folded blanket under each knee so the hips can release without strain. Let the arms rest by your sides, palms up, or one hand on the belly.

   • Hold
4. 4

   Rest and release

   Stay relaxed for the full hold. To come out, use your hands to draw the knees together, then roll to one side and press up gently.

   • Hold

The breath leads the movement: inhale as you open and lift, exhale as you fold and lower. One full round repeats the sequence leading with the other leg.

• ✓Gently opens the hips, inner thighs and groin
• ✓Encourages the chest to open for slower, deeper breathing
• ✓Soothes the lower back when fully supported with props
• ✓Calms the nervous system and supports restful sleep
• ✓Eases abdominal tension and is often soothing during menstruation

• Support the knees with props to avoid overstretching the inner thighs and groin
• With a groin or knee injury, keep the feet further away and ease the angle
• In later pregnancy, recline on a bolster so you are propped up rather than flat

This is general guidance, not medical advice. If in doubt, check with your doctor.

Reviewed by Sailaja Anand, yoga instructor at Anand Yoga Centre. Last updated 2026-06-14.