Reclined Bound Angle Pose Defined

What Is Supta Baddha Konasana?

The name comes from Sanskrit: supta means "reclined" or "sleeping," baddha means "bound," kona means "angle," and asana means "pose." So: reclined bound angle pose. You'll also hear it called Reclined Butterfly, Reclined Cobbler's Pose, or simply Supine Bound Angle.

Unlike its seated counterpart (Baddha Konasana), the reclined version removes the work of holding the spine upright. Lying back, supported by the ground, you can release more deeply into the hip opening while also allowing the chest and shoulders to expand.

This pose appears frequently in restorative and yin classes, during Savasana variations, and in prenatal sequences. It's one of those rare poses that offers significant benefit with minimal effort—making it accessible to nearly everyone and useful in almost any state of energy or fatigue.

Setting Up the Pose

Coming into the Position

Lie on your back with knees bent, feet flat on the floor. Allow your knees to fall open to the sides, bringing the soles of your feet together. The feet can be close to your pelvis for a deeper hip opening or further away for a gentler stretch—find what feels appropriate for your body today.

Supporting the Knees

If your knees are far from the ground, place blocks, bolsters, or folded blankets under each outer thigh. This support lets your adductors release rather than engage to hold the legs up. The support should be high enough that you feel no strain in the inner thighs.

Arms and Upper Body

Let your arms rest at your sides, palms facing up, or place one hand on your heart and one on your belly. You can also extend arms overhead to add a stretch through the side body and open the chest further.

What the Pose Offers

• Opens inner thighs and groin — The passive stretch reaches the adductor muscles, hip flexors, and groin area
• Releases the chest and shoulders — The reclined position naturally opens the front body, counteracting daily slouching
• Calms the nervous system — The passive, supported nature activates the parasympathetic response
• Relieves menstrual discomfort — The hip opening and relaxation can ease cramping (some teachers avoid this pose during heavy flow)
• Prepares for meditation — The stillness and openness make it excellent preparation for seated practice

Variations

With Bolster Under Spine

Placing a bolster lengthwise under the spine creates a supported heart opener. The head may rest on the bolster or need additional support from a block or blanket.

Feet Against a Wall

Positioning the soles of the feet together against a wall provides a fixed point that can help the knees release more evenly.

Arms Overhead

Extending the arms overhead adds a stretch through the side ribs and armpits, creating a more complete opening of the front body.

When to Use This Pose

In Restorative Practice

This is a staple of restorative yoga, where it might be held for 5-20 minutes with full prop support. The extended hold allows deep release of chronic tension.

As Savasana Alternative

Some practitioners find Reclined Bound Angle more comfortable than traditional Savasana, especially those with low back discomfort when lying flat.

Before Bed

The pose's calming effect on the nervous system makes it excellent for an evening wind-down routine.

Considerations

If you have knee or hip injuries, use substantial support under the thighs to prevent strain. During pregnancy (especially later stages), keep the torso somewhat elevated rather than lying flat to avoid pressure on major blood vessels. Those with sacroiliac joint issues should experiment with foot position to find what feels supportive rather than destabilizing.