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Supta Baddha Konasana

Reclining Bound Angle Pose

supta = reclining, baddha = bound, kona = angle

Written and reviewed by The Kriya Yogi · Updated 25 September 2026

A reclining hip-opener with the soles of the feet together, used as a restorative pose for gentle release of the hips and groin.

Family
Restorative
Level
beginner
Lineage
modern
Works on
hips · chest · relaxation

The yogic view

This reclining variation of Baddha Konasana is a modern restorative adaptation; while the seated Baddha Konasana has older lineage associations, the supine, prop-supported version is a twentieth-century development associated with restorative yoga teaching such as that of B.K.S. Iyengar and later Judith Lasater.

Benefits

  • Gently opens the hips and inner thighs
  • Supports deep relaxation when used with props under the knees
  • Encourages diaphragmatic breathing due to the open chest position
  • Can relieve tension built up from prolonged sitting
  • Offers a passive alternative to more active hip-openers

How to practise

  1. Lie on your back and bring the soles of the feet together, letting the knees fall open.
  2. Place blocks or blankets under each knee for support.
  3. Rest your arms alongside the body, palms up.
  4. Let the shoulders soften away from the ears.
  5. Close your eyes and lengthen the exhalations.
  6. Stay for several minutes, allowing the hips to release gradually.
  7. To come out, bring the knees together and roll to one side before sitting up.

For seated or floor-based work, use a clean, stable surface with enough support for comfort.

Common mistakes

  • No support under the knees: causes strain in tight hips; always use props if the knees don't rest naturally.
  • Forcing the knees down: use gravity and time rather than pressing the legs open.
  • Rushing the exit: coming up quickly can cause dizziness; roll to the side first.
  • Holding tension in the shoulders: consciously release them to the floor.

Variations and progressions

  • Easier: place a bolster under the spine for a gentle chest-opening restorative variation
  • Easier: keep a strap looped around the feet and hips for extra support
  • Harder: practice without props to increase the stretch on the inner thighs
  • Harder: hold for extended durations as part of a longer yin-style practice

Breath and energy

This pose is typically practiced with slow, extended exhalations to encourage the parasympathetic, rest-and-digest response. Many modern teachers use it as a closing or restorative posture, associating the open hip and heart shape with a receptive, releasing quality.

What research shows

Restorative postures like this are generally studied in the context of relaxation response and stress reduction rather than as an isolated pose. Small studies on supported restorative yoga suggest reduced perceived stress, but there is no dedicated evidence specific to this exact shape.

Questions about Supta Baddha Konasana

+ What is Supta Baddha Konasana good for?
It gently opens the hips and inner thighs while encouraging relaxation and deeper breathing.
+ Can I use props in this pose?
Yes, blocks or blankets under the knees are commonly used to support tight hips.
+ How long should I hold this pose?
It is often held for several minutes as a restorative pose, sometimes up to 10 minutes or more.
+ Is this pose safe during pregnancy?
Many practitioners find it comfortable during pregnancy, but individual guidance should be sought.
+ Is this a classical yoga posture?
The reclining, prop-supported version is a modern restorative adaptation rather than a classical posture.
+ Is Supta Baddha Konasana suitable for beginners?
Yes. Supta Baddha Konasana is a beginner-level posture in the restorative family, and it is a reasonable shape to learn early. Reduce the range, use a wall or a cushion where balance or height helps, and hold it for fewer breaths at first. Read the cautions below before you begin, since "beginner-friendly" is not the same as "suitable for everyone".
+ What are the modifications for Supta Baddha Konasana?
The variations and progressions section above sets out the specific options for Supta Baddha Konasana. Three adjustments apply to almost any posture: raise the hips on a folded blanket or cushion in seated work, bend the knees in anything that loads the back of the legs, and use a wall, chair or block to take weight and remove the fear of falling. A supported version practised often produces more change than a deep version practised rarely.
+ Who should avoid or modify Supta Baddha Konasana?
For Supta Baddha Konasana specifically: groin injury. More generally, modify or skip it if you have an acute injury or recent surgery in the area it loads, if you are pregnant and have not been given individual guidance, or if the shape produces sharp, pinching, radiating or electric sensation. Numbness, tingling or pain travelling down a limb is a nerve signal to stop and be assessed, not to breathe through. This page is educational and is not medical advice.
+ What should you practise before and after Supta Baddha Konasana?
Prepare with Baddha Konasana (Bound Angle Pose). Release afterwards with Apanasana (Knees-to-Chest Pose). Both lists are links on this page, and either can be shortened when time is limited — but do not skip preparation for a posture that loads a joint at end range.
+ What does Supta Baddha Konasana mean in Sanskrit?
Supta Baddha Konasana translates as reclining bound angle pose — supta = reclining, baddha = bound, kona = angle The name follows Sanskrit convention, but the posture itself is modern and is not described in the classical texts.

Prepare with

Release with

Cautions

  • groin injury

More restorative

Keep reading

Educational content, not medical advice. Check with a doctor before starting new practices if you have a health condition or are pregnant.