Yoga · Beginner
Reclined bound angle
Supta Baddha Konasana
Also called Reclined butterfly pose, Reclining goddess pose
Reclined bound angle is a restful pose where you lie on your back with the soles of your feet together and your knees falling open to the sides. It gently opens the hips and inner thighs while the rest of the body relaxes. Props under your knees and back let you stay longer without strain.
How to do Reclined bound angle
- 1Sit on the mat with your knees bent and your feet flat, with a bolster or folded blankets behind you if you want back support.
- 2Bring the soles of your feet together and let your knees open out to the sides.
- 3Place a block or cushion under each knee so your thighs feel supported.
- 4Lower yourself back slowly onto your forearms, then onto your back or your bolster.
- 5Rest your arms by your sides with your palms up, or place one hand on your belly and one on your chest.
- 6Let your shoulders soften and rest your head so your chin stays level.
- 7Stay for one to five minutes, breathing slowly.
- 8To come out, use your hands to bring your knees together, then roll to one side and press up slowly.
Common mistakes and how to fix them
The knees are pushed down toward the floor.
Place blocks or cushions under your knees and let gravity do the work instead of forcing the stretch.
The lower back arches high off the mat.
Slide your feet farther from your hips and add more support under your knees.
The chin tips back toward the ceiling.
Place a folded blanket under your head so your forehead sits a little higher than your chin.
The stretch in the inner thighs feels too strong.
Move your feet farther away and raise the support under your knees until the stretch feels mild.
Modifications
- Lie back on a bolster or folded blankets placed along your spine.
- Loop a strap around your lower back and feet to hold the shape without effort.
- Move your feet farther from your hips for a gentler diamond shape.
- Rest a folded blanket over your belly for a greater sense of rest.
Benefits
- Gently opens the hips and inner thighs.
- Opens the chest with little effort when supported.
- Encourages a calm, slow breath.
- Works well as a restful pose near the end of practice.
Breath
Breathe slowly into your belly and let each exhale soften your hips and inner thighs. Once you settle, let the breath move on its own.
Take care
Take care with knee, hip, or groin injuries, and keep plenty of support under your knees. Raise your upper body with props if lying flat is uncomfortable, and stop if you feel sharp pain.
Reclined bound angle questions
How long should I stay in reclined bound angle?
Many people stay for one to five minutes, and longer when well supported with props. Come out sooner if your hips or knees feel strained.
Why does one knee sit higher in reclined bound angle?
It is common for one hip to feel tighter than the other. Use a taller support under the higher knee so both sides can relax evenly.
What is the difference between butterfly pose and reclined bound angle?
Both use the same leg shape. Butterfly pose is seated and asks you to sit tall, while reclined bound angle lets you lie back and rest.
