beginner · Supta Baddha Konasana
Reclining Bound Angle
Supta Baddha Konasana
Animated Reclining Bound Angle
Scroll to move from a neutral stand into Reclining Bound Angle. With reduced motion, the final shape stays still.
Alignment cues
- Lie on the back with soles of the feet together and knees wide
- Rest arms along the sides with palms up
- Let the outer thighs release toward the floor
- Keep the pelvis neutral without arching aggressively
- Close the eyes or soften the gaze upward
Variants
- Blocks under knees. Support each outer thigh with a block when knees hover high
- Bolster under spine. Recline on an incline when flat supine feels intense
Reclining bound angle (supta baddha konasana)
Reclining bound angle lies on the floor with soles touching, knees falling wide, and arms resting by the sides in the atlas side view.
Why it helps
MedlinePlus connects slow breathing with everyday stress relief as a general relaxation habit (Relaxation techniques for stress (MedlinePlus)). NCCIH stress notes cover yoga practice overall (Yoga: Effectiveness and Safety (NCCIH)).
How to do it well
Lie back, bend knees, and bring soles together. Let knees drift toward the floor while the sacrum stays neutral and shoulders melt down. Arms rest slightly away from the ribs with palms up. Keep breathing steadily and let the knees settle toward the floor without forcing them lower.
A common mistake and how to scale it
A common mistake is pressing the knees toward the floor with the hands, which lifts the hips off the mat. Scale by placing a block under each outer thigh and releasing effort in the grip.
When to use caution
Take external rotation gently when knee or hip injuries feel tender, and review lumbar spine disease with a clinician before supta baddha konasana (Yoga: Effectiveness and Safety (NCCIH)).
Practice with the atlas
Rest eight breaths, draw knees together with hands, and roll to one side before sitting up.