Reclining bound angle pose offers a deep stretch that can be modified to suit every level of yoga and body type.
While improving flexibility in the hips, this pose also allows us to rest, stretch the legs, and feel supported by the ground beneath us.
“This has got to be one of my favorite poses for getting the benefits of a deep stretch as well as encouraging your body into total relaxation,” says Yoga Answered contributor Keira Shepherd. “Reclining bound angle pose can be made as restorative as you like by adding lots of props under your back and beneath your knees.”
Sanskrit Name: Supta Baddha Konasana
Pose Type: Hip-Opening Yoga Poses, Restorative Yoga Poses
Difficulty Level: Beginner pose
Targets: Lower back, hips, pelvis, inner thighs
Benefits: This pose stretches the hips and inner thighs while improving flexibility through the entire leg. This pose can also help improve sleep, encourage relaxation, and relieve the symptoms of PMS.
Preparatory Poses: Happy baby pose, supine twist
How to Do Reclining Bound Angle Pose Step-By-Step
- Begin by laying on your back on your mat.
- Bend your knees to bring your feet towards your sit bones.
- Allow the knees to fall apart as you draw the soles of your feet together.
- Place your hands on either side of your body and breathe. Alternatively, you might like to bring one hand to your belly and one to your heart.
- Visualize your hips opening and your knees coming closer to the ground with each exhale.
If you find this pose particularly uncomfortable in your hips, try bringing a block, cushion, or bolster pillow underneath each knee to reduce the stretch. In time, you can lower or remove your props as your hips gently begin to open.
- Although this pose can be soothing to sciatica, it’s best avoided if you’re suffering from severe sciatica.
- If in the later stages of pregnancy, ensure that your torso is slightly elevated by placing a pillow underneath your back and head.
- Avoid this pose if you have an injury in the knees or hips.
- Move into this pose slowly and with the support of props beneath the knees if you have lower back pain.
Practice this pose in a seated position by sitting tall and bringing the soles of your feet together. If you find it difficult to keep your spine straight or feel as though your hips are falling backward, bring a folded blanket or small cushion beneath your sit bones.