Reclining Bound Angle Pose
Supta Baddha Konasana
Teacher: Indi
Sink into deep relaxation and open your body to ultimate surrender with Reclining Bound Angle Pose. This deeply restorative posture melts away stress while gently unlocking tension in the hips and groin, making it the perfect remedy for a busy day.
Common Name: Reclining Bound Angle Pose, Reclining Butterfly Pose
Sanskrit Name: Supta Baddha Konasana (SOOP-tah BAH-dah koh-NAH-sah-nah)
Level: Beginner
Pose Type: Reclined, Hip Opener, Restorative
Target Areas: Hips, Lower Back, Groin, Inner Thighs
Reclining Bound Angle Pose, or Supta Baddha Konasana, is a classic restorative posture that invites a profound sense of grounding and vulnerability. Often referred to as Reclining Butterfly Pose, this variation involves lying back and letting the knees fall open. By doing this, you allow gravity to do the work, creating a gentle yet deeply effective stretch across the inner thighs, groin, and pelvic region. It is a favorite in dynamic flows as a sweet cool down, and in yin or restorative practices as a standalone resting pose, encouraging practitioners to breathe deeply and let go of built up physical tension. Practicing this in your natural state at True Naked Yoga adds an extra layer of freedom, stripping away the literal and figurative layers to help you fully connect with your body’s natural resting rhythm.
Interestingly, because this pose powerfully opens the pelvic and hip regions (areas where we traditionally hold a significant amount of stress and emotional trauma), it is highly regarded for its profound energetic effects. Supta Baddha Konasana is renowned not just for its physical benefits, but for its ability to instantly stimulate the parasympathetic nervous system, guiding the body out of “fight or flight” and into a resting state. It invites a quiet mind, calms the heart rate, and creates a safe, open space for deep introspection and healing.
Reclining Bound Angle Pose Steps
Teacher: Meagan
Step 1
Begin by lying flat on your back on your yoga mat, allowing your spine to rest fully and naturally against the floor.
Step 2
Bend your knees and bring the soles of your feet flat onto the mat, resting them near your sit bones.
Step 3
On a slow exhale, gently allow your knees to drop open to the sides, bringing the soles of your feet together to touch.
Step 4
Teacher: Gabriella
Draw your heels toward your pelvis. If you feel too much strain in the groin, simply slide your feet slightly further away from your body to lessen the angle.
Step 5
Relax your shoulders down and away from your ears, letting your shoulder blades rest heavily on the mat.
Step 6
Rest your arms by your sides with your palms facing up to encourage openness in the chest, or place one hand on your heart and one on your belly to intimately connect with the rise and fall of your breath.
Step 7
Close your eyes and let gravity gently pull your knees closer to the earth. Avoid actively pushing or bouncing your legs down.
Step 8
Remain in this pose for 3 to 10 minutes, breathing deeply into your belly and allowing your entire body to fully relax and surrender.
Step 9
To safely exit the pose, use your hands to gently guide your knees back together like closing a book, plant your feet flat on the floor, and slowly roll to one side before pressing up to a seated position.
Modifications
Supported variation of Reclining Bound Angle Pose with bolster and blocks | Teacher: Annelisa
For extra support (Easier): Place yoga blocks, pillows, or rolled up blankets firmly under each knee or outer thigh to support the legs and eliminate strain on the inner groin.
For heart opening (Restorative): Place a bolster lengthwise along your spine and under your head to create a gentle, supported backbend that opens the chest and lungs.
For a deeper stretch (Advanced): Slide your heels as close to your perineum as possible to maximize the stretch through the hips and inner thighs.
Benefits
• Deeply stretches the inner thighs, groin, and knees.
• Improves blood circulation to the pelvic region and lower body.
• Stimulates the abdominal organs, ovaries, and prostate gland.
• Calms the nervous system and helps relieve stress, anxiety, and mild depression.
• Alleviates symptoms of menstruation and menopause.
Cautions
• Avoid or modify heavily if you have a recent or chronic groin or knee injury.
• If experiencing lower back pain, ensure the spine is supported or practice with a rolled blanket under the lower lumbar spine.
• Pregnant practitioners should avoid lying completely flat on their backs and should always use a bolster to keep the head and chest elevated.
