Restorative Poses

Supta Baddha Konasana (Reclined Bound Angle Pose)

Reclined Bound Angle Pose on bolster
Level: All levels

Supta = reclined. Baddha = bound. Kona = angle.

Supta Baddha Konasana (Reclined Bound Angle Pose) can be performed with any number of prop variations to increase or decrease the intensity of the pose. In its more supported modes, it is one of the more powerful poses in the restorative arsenal.

Organizing the Pose

    • From Dandasana (Staff Pose), come into the first stage of Baddha Konasana I (Bound Angle Pose I).
    • Loop a belt low down on the back, near the sacrum, over the thighs and shins, and under the feet.
    • Arrange the belt loop so that you pull the buckle towards you when you tighten it. Tightening the loop away from the thighs and towards the shins, rather than pulling the shins towards the thighs, puts an unnecessary torque on the sacrum.
    • Tighten the belt so that the legs are firmly contained, but still with room to move.
    • Exhale and recline.
    • Take the hands to the buttocks and lengthen the buttock flesh, sacrum and tailbone out towards the heels.
    • Either release the arms down by the sides, or reach the arms up alongside the ears, holding onto the elbows. Hold this position for several minutes.
    • Inhale and lift up through the center, coming back to Baddha Konasana I (Bound Angle Pose I).

Practice Points

    • Soften and broaden the thighs and the belly.
    • Soften the ribs, chest and shoulders.
    • Allow the breath to freely fill the upper ribcage.
    • Soften the neck and throat.
    • Soften the face, the eyes and the jaw.