Reclined Bound Angle pose (Supta Baddha Konasana in Sanskrit), also known as Reclined Butterfly pose, is a relaxing and restorative yoga pose that stretches the inner thighs, hips, and lower back. In this pose, you lie on your back with the soles of your feet touching, allowing you to gently open the hips and release tension in the lower body.
Benefits of the Reclined Bound Angle Pose
The Reclined Bound Angle Pose is a great stretch for the hips and inner thighs, which can often become tight from sitting for long periods of time. This pose also helps to release tension in the lower back, and it’s great for anyone who wants to find a little more relaxation and stress relief. Additionally, the Reclined Bound Angle Pose can help improve circulation and relieve menstrual discomfort.
How to Do the Reclined Bound Angle Pose
To get into the Reclined Bound Angle Pose, lie down on your back, bring the soles of your feet together, and let your knees fall open to the sides. You can rest your arms on the thighs, belly, chest or alongside the body. To add more stretch in the upper body, try stretching the arms out to the sides or above the head with palms facing up. Relax into the pose and let your breath flow freely.
How Long to Stay in the Pose
The amount of time you spend in the Reclined Bound Angle Pose can vary depending on your goals and the style of your practice. Here are a few guidelines:
- Relaxation: If you’re using the pose for relaxation, as a part of restorative practice, you can stay in the pose for anywhere from 5 to 15 minutes.
- Stretching: If you’re using the pose to stretch the hips and inner thighs, you may want to hold the pose for anywhere from 1 to 3 minutes.
- Flow Practice: If you’re using the pose as part of a flow practice, you may hold the pose for 30 seconds to 1 minute, depending on the pace of your flow.
Reclined Bound Angle Pose variations and modifications
This pose can be done with props, such as blocks, blankets, bolsters and straps to support the spine and the knees and increase comfort.
Reclined Bound Angle Pose with yoga blocks
If you feel too much pull on the inner thighs and discomfort in the knees, you can support your legs with blocks, blankets or even a yoga bolster.
The yoga blocks can also be used to add a backbend shape to this hip stretch and increase opening in the shoulders and chest: place one block under the shoulder blades (vertically or horizontally, depending on your preference) and rest your head on the mat, pillow or second block. Experiment with the hight of the blocks to find a position that feels comfortable in your body.
Reclined Bound Angle Pose with a yoga strap
It’s common for the feet in this pose to slide away from the groin, especially if you have a slippery mat. To troubleshoot it, you can loop the strap(or a towel) around the soles of your feet, hold the ends with your hands, and pull the feet closer to your groin.
For a hands-free variation, make a large loop, place the strap around your feet and pelvis, tighten the loop so that the feet are closer to the body, and lay down on your back.
Reclined Bound Angle Pose with a yoga bolster
For a restorative variation of this pose, place a yoga bolster lengthwise behind you near your tailbone. Lie back on the bolster, so that it supports your entire spine and head. If needed, you can add an extra blanket or pillow to support your head and neck. Or place yoga blocks under the bolster for a higher angle. To release, gently roll off the bolster to one side and sit up.
Using a yoga bolster in Reclined Bound Angle pose helps to create a more supported and comfortable stretch, and can also help to deepen the stretch in the hips and inner thighs.
The Reclined Bound Angle Pose is a gentle and relaxing stretch that’s great for the hips and inner thighs. Whether you’re new to yoga or an experienced practitioner, this pose is a wonderful addition to your practice. Give it a try and see how it feels for you!