Supine Yoga Pose
Reclining Bound Angle Pose
Supta Baddha Konasana
Supta Baddha Konasana (Reclining Bound Angle Pose) is an intermediate-level yoga asana performed in the supine position. The Sanskrit breaks down as supta (reclining), baddha (bound), kona (angle), and asana (posture). The pose promotes overall circulation and stimulates the abdominal organs such as the ovaries, prostate, bladder, kidneys, and heart. Regular practice enhances flexibility while stretching the inner thighs and groin, and stimulates the Sacral (Swadhisthana) and Root (Muladhara) chakras.
DifficultyIntermediate
CategorySupine Yoga Pose
ChakraSwadhisthana (Sacral) & Muladhara (Root) Chakra
IntermediateHow to do it
Steps to Perform Reclining Bound Angle Pose
- 1Lie on the mat in the supine position. Keep the feet together and place the palms close to the thighs.
- 2Bring the soles of the feet together, knees pointing to the sides, making a diamond shape with the legs.
- 3Position the palms away from the body, facing upward.
- 4Keep breathing while holding the pose.
- 5Slowly release the legs and relax in Shavasana.
Why practise it
Benefits
- Stimulates the abdominal organs.
- Stretches the inner thighs, groin, and knees.
- Helps relieve the symptoms of stress, mild depression, menstruation, and menopause.
- Provides deep relaxation to the back and relieves pressure on the discs.
- Helps relieve constipation.
- Tones the pelvic muscles and sciatic nerves.
- Beneficial for the reproductive organs in both females and males.
For beginners
Tips
- Preparatory poses include Baddhakonasana, Vrikshasana (Tree Pose), and Supta Padangusthasana.
- Use props to support the knees for easier lateral lowering without overstretching the inner thighs.
- If unable to reach the final posture, use a bolster behind your back.
Watch Out For
- Avoid with knee, neck, or hip injury.
- Avoid if suffering from lower-back pain.
Go further
Variations
- Raise the pelvis off the floor to intensify the stretch in the inner thighs and groin.
- Raise both hands overhead and place them beside the head on the floor, or fold the arms at the elbows.
Begin where you are.
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