Reclining Bound Angle Pose
The Reclining Bound Angle Pose, also known as Supta Baddha Konasana, is a restorative yoga pose that promotes relaxation and inner calm. This pose is often used in yoga practices to help reduce stress, anxiety, and fatigue. It involves lying on your back with your knees bent and your feet touching, creating a diamond shape with your legs.
This pose is a common feature in many yoga styles, including Hatha and Restorative yoga. It begins from a seated position, where the soles of the feet are brought together and the knees are allowed to fall out to the sides. The practitioner then gently reclines backward, maintaining the position of the legs, until the back is fully resting on the floor.
Practicing the Reclining Bound Angle Pose under the guidance of a qualified yoga instructor is recommended, especially for beginners. This is because, while it may seem simple, it requires proper alignment and technique to fully reap its benefits and avoid strain or injury. The pose can be modified with the use of props such as bolsters, blankets, and blocks to ensure comfort and support.
Pose Details
| Difficulty Level | Beginner |
| Sanskrit Name and Pronunciation | Supta Baddha Konasana (soop-TAH bahd-HAH cone-AHS-anna) |
| Pose Type | Restorative, Hip Opener |
How to Do the Reclining Bound Angle Pose
- Start in a seated position with your legs extended in front of you.
- Bend your knees and bring the soles of your feet together, allowing your knees to fall out to the sides.
- Slowly lower your back onto the floor, keeping your knees bent and your feet together.
- Reach your arms out to the sides or overhead, whichever is more comfortable for you.
- Relax your body and breathe deeply, allowing your hips to open and your lower back to press into the floor.
- Hold this pose for several breaths, focusing on the sensation of your breath moving in and out of your body.
- To exit the pose, use your hands to gently press your knees together. Roll onto one side and slowly push yourself up to a seated position.
- Take a few deep breaths in this position before repeating the pose if desired.
Muscles Worked
| Upper Body: | Deltoids, Rotator Cuffs, Trapezius, Rhomboids, Latissimus Dorsi, Pectoralis Major, Biceps, Triceps |
| Core: | Rectus Abdominis, Obliques, Transverse Abdominis |
| Back: | Latissimus Dorsi, Rhomboids |
| Glutes: | Gluteus Maximus, Gluteus Medius, Gluteus Minimus |
| Legs: | Gluteus Medius, Gluteus Minimus, Quadriceps, Hamstrings, Adductors, Gastrocnemius, Soleus |
Benefits
While there are many research-backed mental and physical benefits of yoga, there are few — if any — official studies on the Reclining Bound Angle pose. However, it’s generally believed that practicing the Reclining Bound Angle pose provides several health benefits.
Improves Flexibility
The Reclining Bound Angle pose requires flexibility in the hips and inner thighs. Regular practice of this pose can help increase flexibility in these areas over time.
Promotes Relaxation
The Reclining Bound Angle pose is a restorative pose that promotes relaxation and stress relief. It allows for deep breathing, which can help calm the mind and reduce anxiety.
Stimulates Abdominal Organs
This pose stimulates the abdominal organs like the ovaries and prostate gland, bladder, and kidneys, which can improve the functioning of these organs.
Improves Circulation
The Reclining Bound Angle pose improves blood circulation in the lower body, which can help reduce symptoms of fatigue and insomnia.
Opens the Chest and Shoulders
The reclining aspect of this pose helps to open the chest and shoulders, which can help improve posture and breathing.
Strengthens the Pelvic Floor
The Reclining Bound Angle pose strengthens the muscles of the pelvic floor, which can help improve bladder control and sexual function.
Drawbacks and Risks
The Reclining Bound Angle pose, while beneficial for flexibility and relaxation, also comes with its own set of potential risks and drawbacks. It’s crucial to practice this pose under the guidance of a qualified instructor to ensure proper alignment and technique, thus minimizing the risk of injury.
Some potential risks of the Reclining Bound Angle pose include potential injuries to the:
Hips. This pose requires a significant amount of flexibility in the hips. If the hips are not open enough or not aligned properly, there is a risk of straining the hip flexors or the inner thigh muscles.
Lower Back. The reclining aspect of this pose can put pressure on the lower back, especially if the natural curve of the spine is not maintained. It’s important to keep the lower back in contact with the mat and avoid arching the back to prevent strain.
Knees. The Reclining Bound Angle pose involves opening the knees wide and bringing the soles of the feet together. If the knees are not supported properly, there is a risk of strain or injury to the knee joints or ligaments.
Groin. The pose involves a deep stretch of the inner thighs and groin. If not performed with care, there is a risk of overstretching or straining these muscles.
If you experience discomfort or pain while practicing this pose, stop immediately, modify it, or come out of it. It’s also important to warm up properly before attempting this pose and gradually build up to its full expression.
Common Mistakes
Here are a few common mistakes to avoid when practicing the Reclining Bound Angle pose.
- Not Warming Up. As with any yoga pose, it’s crucial to warm up before attempting the Reclining Bound Angle pose. This can include gentle stretches or a few rounds of sun salutations to warm up the hips, thighs, and lower back.
- Forcing the Knees Down. In the Reclining Bound Angle pose, the knees are opened wide and the soles of the feet are brought together. However, it’s important not to force the knees down towards the ground, as this can strain the hip joints and inner thighs. Instead, allow the knees to open naturally with gravity.
- Arching the Lower Back. It’s common for people to arch their lower back in this pose, which can lead to discomfort and strain. To avoid this, keep the lower back flat on the mat and the pelvis tilted slightly forward.
- Ignoring the Feet. The position of the feet in this pose is important. They should be close to the groin, with the heels touching. Avoid letting the feet drift away from the body, as this can reduce the stretch in the hips and inner thighs.
- Not Using Props. If you’re new to the Reclining Bound Angle pose or have limited flexibility, it can be helpful to use props. Placing blocks or folded blankets under the knees can provide support and help maintain proper alignment. A bolster or rolled blanket under the spine can also provide support and make the pose more comfortable.
Modifications and Variations
If you’re new to the Reclining Bound Angle Pose or have limited flexibility or strength, several modifications can help you build up to the full expression of the pose. Here are some modifications to try:
Use Props
If you’re having trouble bringing your feet together or lowering your knees towards the floor, you can use props such as blocks or blankets to support your body and help you find proper alignment. Place the blocks or blankets under your knees to provide support and reduce strain on your hips.
Practice with a Wall
If you’re having trouble maintaining the pose, try practicing with a wall for support. Lie down with your feet against the wall and your knees bent, then slowly open your knees to the sides, keeping your feet together. This modification can help you find stability and build confidence in the pose.
Use a Strap
If you’re having difficulty holding your feet together, you can use a yoga strap for support. Wrap the strap around your waist and the soles of your feet, adjusting the length so that it provides gentle support without causing strain.
Practice the Butterfly Pose
This seated pose can help stretch and strengthen the inner thighs and groin, preparing you for the Reclining Bound Angle Pose. Sit with your feet together and your knees wide apart, then gently fold forward, keeping your spine straight. This can help you build flexibility and strength in the necessary areas for the Reclining Bound Angle Pose.
