Reclining Bound Angle Yoga Pose

Supta Baddha Konasana

Reclining Bound Angle Yoga Pose
overview

Reclining Bound Angle Yoga Pose is a supine, reclined pose that targets the inner thighs and is ideal for yogis and yoginis at all levels.

svadisthana – the sacral chakra
related poses

beginner | supine, reclined | inner thighs

[yoga-sharrre]

[yoga-tags]

How To Do Reclining Bound Angle Yoga Pose
  1. Start by entering the Bound Angle Pose (Baddha Konasana). Hands on the floor, exhale and begin lowering your back down towards the floor.
  2. You want to be relaxed, so make sure your tailbone isn’t compressed and there’s no stress on your neck or shoulders. You may want to fold up a blanket and place it so that your lower back up through your head are supported by it, or simply place a bolster or rolled up blanket/towel under your head and neck. Use your hands to pull your buttocks down, lengthening your spine.
  3. Your legs should still be in the Bound Angle Pose position, feet touching. Lay your arms at your sides, equal angles from your torso, with your palms facing the ceiling. If your legs are uncomfortable, place a pillow under the outer thighs of both legs for support.
  4. Stay relaxed in this pose for at least 1 minute, increasing to 5-10 minutes or even 20 if you like. Be sure not to press your knees in toward the floor to deepen the stretch; the purpose of this position is relaxation, and pushing the knees into the floor will tighten the groin, back and abdomen. To come out of the position, press your inner thighs together and roll onto one side. Push yourself away from the floor using your upper hand, with your head the last part to come off the floor.
Notes
  • Breathe deeply through each step. Proper breathing is especially important for this pose.
  • Don’t push your knees into the floor; this will harden and tighten the groin, disrupting the positive effects of the position.
  • Especially if you have a knee or groin injury, place pillows underneath your outer thighs on both sides.
Tips

To further relieve tension around the groin or inner thighs, try putting a little distance between your feet and the floor. Place a folded mat, towel, bolster or block under your heels, increasing the amount of lift if you’re especially strained.
Don’t shy away from using blankets, pillows or towels for added support and comfort. This asana is supposed to relax you, so don’t force yourself to be uncomfortable!

Stretches & Strengthens

All Muscles: Inner thighs, groin, knees

Target Muscles: Inner thighs, groin

Health Benefits of Reclining Bound Angle Yoga Pose
  • Can balance hormones and increase fertility.
  • Relieves symptoms of menstruation and menopause.
  • May relieve stress, anxiety and mild depression.

Sanskrit Name & Meaning

Sanskrit Name & Meaning

Supta Baddha Konasana

(SOOP-tah BAH-dah cone-nAHS-anna)

supta: asleep, resting, inactive
baddha: bound, captured
kona: angle, corner
asana: posture

History & Mythology

History & Mythology


There’s gotta be some history or mythology on this pose! We’ve looked high and low and have only come up with this message. Perhaps you have some information or resource for us to explore?

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