Supta Baddha Koṇāsana
Reclining Bound Angle Pose
Updated:
Benefits
- ✓Opens the hips and stretches the groins, inner thighs, and knees
- ✓Stimulates the abdominal organs and improves pelvic circulation
- ✓Calms the nervous system and reduces stress and anxiety
- ✓Relieves menstrual pain and menopausal symptoms
- ✓Helps with insomnia when practiced before sleep
Instructions
- 1.
Preparing the props
Place a bolster lengthwise along the mat, starting from the base of the sacrum. Prepare two blankets or two blocks for under the knees. Place a folded blanket at the top edge of the bolster for under the head.
- 2.
Entering the pose
Sit with the back against the edge of the bolster. Join the soles and open the knees to the sides (Baddha Konasana). Slowly recline back onto the bolster, supporting yourself with the hands. Place the supports under the knees — they should not hang unsupported.
- 3.
Alignment and release
Release the arms alongside the body with palms up, or place one hand on the abdomen and the other on the chest. Close the eyes. Allow the weight of the legs to release the hips. You should not feel pain in the knees — if so, raise the supports.
- 4.
Holding and exiting
Hold for 5–15 minutes with natural breathing. To exit: hold the outer knees with the hands and bring them together slowly. Roll onto the right side and lie in a fetal position for 30 seconds before sitting up.
Modifications & Props
Props needed
With a belt around the legs (standard Iyengar method)
Make a loop with a belt: loop it behind the sacrum, along the inner thighs, around the feet and tighten. The belt holds the feet close to the pelvis and allows complete leg release without muscular effort. B.K.S. Iyengar recommends this method.
With extra blankets for full support
Place additional folded blankets under the knees to raise them to a comfortable level. Each knee should be fully supported — no weight hanging in the air. The more support, the deeper the release.
Without bolster — flat on the floor
If you do not have a bolster, lie directly on the floor. Place a small pillow or folded blanket under the head. Blankets or blocks under the knees are mandatory even in this variation. The effect is less restorative but still effective.
⚠Contraindications
- •Groin or knee injury — use supports under the knees without exception
- •Lumbar disc pathology — place a bolster under the back for support
Frequently Asked Questions
I feel pressure in my knees. What am I doing wrong?
Pressure in the knees means they are hanging without support. Place blankets or blocks under each knee until the pressure disappears. The knees should NEVER hurt in this pose. Using a belt also helps because it reduces the stretching distance.
How long can I stay in this pose?
With proper support, Supta Baddha Konasana can be held for 15–20 minutes. This is one of the poses that deepen with time — the body gradually releases more and more. It is ideal for evening practice or during menstruation.
Related Poses
Corpse Pose
Savasana is the most important and most difficult pose in yoga — complete relaxation of body and mind. Learn the proper Iyengar technique for deep relaxation.
Reclining Hero Pose
Supta Virasana deeply stretches the thighs, knees and ankles while calming the nervous system. Requires proper preparation and props for safety.
Restorative Legs Up the Wall
Restorative Viparita Karani with a bolster under the hips is the queen of restorative poses. Relieves tired legs, calms the mind and regulates the nervous system.