Reclined Bound Angle

Reclined Bound Angle (Supta Baddha Konasana) might seem like the ultimate chill-out pose, but don’t be fooled by its laid-back appearance.

This asana is a powerhouse of relaxation and rejuvenation. It’s all about that sweet blend of hip opening and heart softening, making it a beloved staple in restorative yoga practices.

Pose details

How to do the Reclined Bound Angle pose

Before moving into Reclined Bound Angle Pose, it’s beneficial to warm up with poses that open the hips and groin, such as Butterfly Pose, Happy Baby Pose, and gentle hip circles.

Once you’re ready, follow these steps:

1. Begin by lying flat on your back. Extend your legs straight out and let your arms rest comfortably by your sides, palms facing up.
2. Bend your knees and bring the soles of your feet together. Allow your knees to gently fall open to the sides, creating a diamond shape with your legs. Your feet should be close to your pelvis but not forced.
3. Place your hands on your inner thighs or let them rest on the floor beside you, whichever feels more comfortable. If you need extra support, you can place pillows or blocks under your knees.
4. Inhale deeply, feeling your chest and abdomen rise. As you exhale, allow your body to relax further into the pose, letting gravity gently open your hips.
5. Close your eyes and focus on your breath. Hold the pose for five to ten minutes, or as long as it feels comfortable, allowing your body to release tension with each exhale.
6. To come out of the pose, gently use your hands to guide your knees back together. Extend your legs straight out once more and take a few moments to rest and observe any sensations in your body.

Modifications

If Reclined Bound Angle Pose feels a bit too intense, don’t worry—there are plenty of ways to modify it while still getting the benefits:

• Use props for support: Place yoga blocks or folded blankets under your knees to support your legs. This can help reduce strain on your inner thighs and hips, making the pose more comfortable and accessible.
• Add a bolster: Place a bolster or a rolled-up blanket along your spine to support your back. This can help open your chest and shoulders more gently, providing a restorative experience.
• Adjust the foot position: Bring your feet further away from your hips to create a less intense stretch in your inner thighs. This can make the pose more accessible if you have tight hips or groin muscles.
• Use a strap: Loop a yoga strap around your lower back and under your feet, then tighten it to bring your feet closer to your body. This can help keep your legs in place and provide a gentle stretch without overextending.
• Focus on breath and relaxation: Instead of pushing for a deeper stretch, concentrate on your breath and allow your body to relax into the pose. This can help you reap the restorative benefits without straining your muscles.

Safety tips

• Warm up properly with gentle hip openers like Butterfly Pose or Happy Baby Pose to prepare your body.
• Support your knees with blocks or cushions if they don’t comfortably reach the ground. This helps prevent strain on your inner thighs and hips.
• Engage your core slightly to support your lower back and maintain a gentle arch.
• Keep your shoulders relaxed and away from your ears to avoid tension in your neck and upper back.
• Breathe deeply and evenly, allowing your body to relax more fully into the pose with each exhale.
• Exit the pose slowly by bringing your knees together and rolling to one side before sitting up to avoid any sudden strain or dizziness.

Similar yoga poses

Supported Shoulder Stand (Salamba Sarvangasana)

This inversion pose elevates the legs and hips, similar to Legs-Up-the-Wall, but requires more core engagement and shoulder strength.

Reclining Hand-to-Big-Toe Pose (Supta Padangusthasana)

While lying on your back, this pose involves lifting one leg and holding the big toe, providing a similar hamstring stretch and lower back release.

Reclining Bound Angle Pose (Supta Baddha Konasana)

A restorative pose that opens the hips and stretches the inner thighs, offering a gentle alternative to the leg elevation in Legs-Up-the-Wall.

Happy Baby Pose (Ananda Balasana)

This pose involves lying on your back and holding your feet, creating a gentle stretch for the lower back and hamstrings, akin to the relaxation found in Legs-Up-the-Wall.