Restorative Poses


Supta Baddha Konasana (Reclined Bound Angle Pose) over chair

Reclined Bound Angle Pose on chair
Level: All levels

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

Organizing the Pose

    • Fold the mat up and place it on the seat of a chair. Place a blanket or two on the seat, depending on your height. If you are taller or have a longer torso you will need to have more height on the chair.
    • Fold two blankets so that they are long and thin. Make a neat stack with the folded edges together. Place the stack on the floor in front of the chair with the folded edges pointing away from the chair.
    • Sit on the chair backwards.
    • Hook the knees over the back of the chair and carefully lower yourself back over the chair until your head comes to the floor.
    • If you feel stable, release the arms to the floor alongside the head. If not, thread the arms in between the front legs of the chair and grab the back legs of the chair.
    • Bring the soles of the feet together, resting them on the back of the chair. Let the knees fall out to the side.
    • Hold this position for up to 5 minutes according to your capacity.
    • Slide yourself off the chair, bringing the hips to the padding, or onto the floor. Rest there for a moment.
    • Roll to the right and press yourself up.

Practice Points

    • Soften the abdomen.
    • Broaden the chest and collarbones.
    • Soften the neck and throat.