Reclined Bound Angle
Supta Baddha Konasana · Lying on your back with the soles of your feet together and knees falling open: a passive opening for the inner thighs and hips.
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Muscles worked
Stretches
- Equipment
- Yoga mat
- Level
- Beginner
- Breath
- Hold 5–8 slow breaths
How to do Reclined Bound Angle
- 1Lie on your back with your knees bent and feet on the floor.
- 2Bring the soles of your feet together and let your knees fall open to the sides.
- 3Rest your arms by your sides, palms up, or a hand on your belly.
- 4Stay for 8–15 slow breaths, then press your knees together with your hands to come out.
When to pick it: Pick it for a long, quiet hold before sleep. Put a pillow or folded blanket under each knee so nothing strains.
Form cues
- Let gravity do the work
- A pillow under each knee
- Soft belly, slow breath
Common mistakes
- Pushing the knees toward the floor
- Arching the lower back
- Staying when the groin or knees complain
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. Terms
How long to hold
| Goal | Sides / times | Hold | Rest |
|---|---|---|---|
| Beginner | 1–2 | 3–5 breaths | Child’s pose as needed |
| Building | 2 | 5–8 breaths | Flow straight on |
| Advanced | 2–3 | 8–12 breaths | Flow straight on |
Breathe slowly through the nose and ease off at the first sharp or pinching feeling — a stretch should feel strong, never painful. Get a full 4–12 week program →
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