Supta Baddha Konasana (Reclining Bound Angle Pose): Steps, Props and Benefits

Supta Baddha Konasana (reclining bound angle pose) is a restorative yoga pose in which you lie on your back with the soles of the feet together and the knees falling open to the sides. Supported by a bolster and blocks, it gently opens the hips, groin and chest and encourages deep relaxation, usually for 3–10 minutes.

It is one of the most popular poses in restorative and prenatal yoga because, with the right props, almost anyone can rest in it comfortably.

Supta Baddha Konasana at a glance

Sanskrit	Supta Baddha Koṇāsana (सुप्त बद्ध कोणासन)
Meaning	Supta reclining + baddha bound + kona angle + asana pose
English	Reclining bound angle pose, reclining butterfly, reclining cobbler’s pose
Type	Restorative, supine hip opener
Level	Beginner (with props)
Stretches	Inner thighs (adductors), groin, front of the chest
Props	Bolster or two folded blankets, two blocks or cushions, optional strap and eye pillow
Hold	3–10 minutes; up to 15 when fully supported

How to set up the props

Good set-up is the whole pose. You want to be supported so well that no muscle has to work.

1. Bolster: place it lengthwise on the mat. Sit with your back against its short end. If you have no bolster, stack two or three folded blankets.
2. Head support: put a folded blanket at the far end so the head is slightly higher than the chest and the chin tilts gently down.
3. Thigh support: keep two blocks (on their lowest or middle height) or firm cushions beside you.
4. Optional strap: a long strap looped around the lower back and over the feet keeps the feet close to the pelvis without effort.

How to do Supta Baddha Konasana step by step

1. Sit in front of the short end of the bolster with knees bent and feet on the floor.
2. Bring the soles of the feet together and let the knees fall open, as in Baddha Konasana (butterfly pose).
3. Place blocks or cushions under each outer thigh so the knees are supported and the inner thighs feel only a mild stretch.
4. Lean back slowly onto your forearms and then down onto the bolster, so the whole spine and head are supported.
5. Rest the arms out to the sides, palms up, at about 45 degrees from the body. If the shoulders strain, place a folded blanket under each forearm.
6. Adjust the distance of the feet from the pelvis: closer gives a stronger groin stretch; further away is gentler on the knees and lower back.
7. Close the eyes and let the breath slow down. Gentle belly breathing or Bhramari pranayama suits the pose.
8. Stay 3–10 minutes.
9. Come out carefully: use your hands to bring the knees together, roll onto one side, rest a moment, and press up to sitting.

Variations

• Flat on the floor: without a bolster, for those comfortable lying flat; keep blocks under the thighs.
• Inclined: raise the head end of the bolster on a block, useful during pregnancy or for reflux or breathlessness.
• With a sandbag across the upper thighs or a strap around the hips, for deeper grounding in restorative practice.
• Seated version: Baddha Konasana (bound angle or butterfly pose), sitting upright with the soles together and the spine long.

Common mistakes

• Unsupported knees. Hanging knees can strain the groin and inner knees. Always add support until the stretch is mild.
• Lower back arching. If the lower back pinches, move the feet further from the pelvis, add height under the thighs or place a blanket under the pelvis.
• Chin lifting. Raise the head support so the neck stays long.
• Trying to stretch. This is a resting pose; effort defeats its purpose.

Benefits

• Gentle hip and groin opening, useful after long hours of sitting or for athletes with tight adductors.
• Chest opening when the spine rests on a bolster, which can make the breath feel easier.
• Relaxation. Supported, passive poses with slow breathing help many people feel calmer. Research on restorative yoga as a whole suggests benefits for stress and sleep, though studies are generally small.
• Comfort during menstruation is often reported, and the pose is widely taught for that purpose, but there is little direct evidence for specific effects on menstrual pain or fertility.

Supta Baddha Konasana is not a treatment for any medical condition. Claims that it “massages organs” or regulates hormones are not supported by good evidence.

Precautions

Modify or avoid the pose if you have:

• Groin, inner-thigh, hip or knee injury — keep the thighs well supported, or keep the legs straight instead.
• Lower-back or sacroiliac pain — add support under the thighs and pelvis; stop if pain increases.
• Pregnancy — use an inclined set-up and follow the advice of your doctor or midwife and a prenatal yoga teacher, as lying flat on the back is generally avoided later in pregnancy.
• Low blood pressure or dizziness — come up slowly, rolling to the side first.

If you have a medical condition, consult a doctor or qualified yoga teacher first. Stop if you feel sharp, pulling or nerve-like pain.

Where it fits in a practice

Supta Baddha Konasana is ideal at the end of a session, before or in place of Shavasana, or as part of a gentle evening sequence with Balasana (child’s pose), Pavanamuktasana and Setu Bandhasana. It also pairs well with a short meditation or Gyan mudra once you are settled.