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An Easy Guide to Supta Baddha Konasana, or Reclining Bound Angle Pose

Supta Baddha Konasana, or Reclining Bound Angle Pose, is a reclining pose for beginners, which stimulates the lower abdominal organs, as well as the heart, helping to improve blood flow and alleviate symptoms of stress, depression and anxiety.

Supta Baddha Konasana

The groins can hold a lot of tension and hanging out in Reclining Bound Angle Pose, the go-to groin opener, perhaps with a bolster under the knees, can really help melt away accumulated stress.


Watch a clip for this yoga pose 


How to do Supta Baddha Konasana, or Reclining Bound Angle Pose, in easy steps

Step 1:

Lie on your back, legs extended. Support your knees with blankets, a rolled-up mat or bolsters if you wish.

Step 2:

Slowly bend your knees and slide your feet towards your groins. Bring the soles of the feet together.

Step 3:

Externally rotate the inner thighs and relax the knees. Let the inner groins sink into your pelvis.

Step 4:

Lay your arms alongside your body on the floor, away from the torso and have the palms facing up. .

Step 5:

Stay in the pose as long as feels comfortable, opening the groins to the sky.

Step 6:

To release, use your hands to bring the thighs together and lift the knees up. Roll over to the right and slowly push yourself up from the floor, head coming up last.

Step 7:

Relax here for a few breaths.



Supta Baddha Konasana

Yoga pose category:  Lying Face Up

Level: 1

Although this is a beginners’ reclining pose, it can be difficult to get the knees onto the ground. Don’t worry if you’re struggling with this issue – trust in the process and take this pose at your own pace, only pushing your knees as much as feels comfortable. As you practice, you will become more flexible, and soon enough you will be able to master this pose and truly relax in it.

Sanskrit words meaning: 

Supta - reclining

Baddha - bound

Kona - angle

Asana - pose

Yoga pose health benefits: 

Like all yoga poses, Supta Baddha Konasana has many health benefits. Use it to help with the following health conditions:

Stress

Anxiety

Sciatica

Depression

Fatigue

Menstruation

Menopause

Yoga pose contraindications: 

Don’t practice Supta Baddha Konasana if you have any of the following health conditions:

Knee injury

Groin injury

Hip injury

Lower back injury



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Lucy Edge 

is a yoga advocate and writer with three yoga books to her name, including the beloved travel memoir Yoga School Dropout. She writes regularly for the national press, has authored over 150 guides to types of yoga and yoga poses, discovered nearly 250 proven health benefits of yoga through her painstaking classification of 300 clinical studies, and collected more than 500 personal testimonials to the real life benefits of yoga. She is also the creator of our yoga shop – YogaClicks.Store – handpicking yoga brands that are beautifully made by yogis committed to environmental and social sustainability.

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