Yoga Pose Breakdown: Supta Baddha Konasana - Reclining Bound Angle Pose

Sanskrit Name: Supta Baddha Konasana (SOUP-tah BAH-dah cone-NAHS-anna)
Supta = Lying down, Reclining
Baddha = Bound
Kona = Angle
Asana = Pose

Get Started:

  • Begin by lying on your back
  • Bring your tie toes together to touch
  • Use your hands to spread the back of your pelvis and release your lower back and upper buttocks through your tailbone
  • Release your tailbone all the way to the floor
  • Spread your knees out wide by externally rotating your thighs to the sides of your tailbone
  • Push your hip points together to widen the back of your pelvis
  • Maintain a long neck and keep your forehead and your chin in one line
  • Flip your palms facing up or place one hand on your heart and one hand on your belly
  • To intensify, draw your feet closer to your pelvis and to soften draw your feet farther from your pelvis

Benefits: This pose stimulates the abdominal organs like the ovaries and prostate gland, bladder and kidneys while stimulating the heart and improving overall circulation. It stretches the inner thighs, groins, and knees as well. 

Contradictions: If you have a groin or knee injury, only perform this pose with the support of a blanket under the outer thighs. 

Know Your Asana: From this pose, you can move into Supta Baddha Konasana sit-ups by framing your hands around your head and listing your head and shoulders while gazing up.  

Photo Cred: Emma Newlyn Yoga