Pose Directory > STANDING

Reclining Bound Angle Pose

Supta Baddha Konasana

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STEPS

To enter Reclining Bound Angle, lie in the back with the soles of the feet on the mat and the knees pointing toward the sky. Place the heels as close to the groin as comfortably possible. Press the tailbone into the ground. While exhaling, open the knees and let them gently fall toward the floor using the hands on the outside of the thighs to support the motion. Bring the soles of the feet together and place the hands on the mat alongside the body with the palms facing upward. Relax the shoulders and keep them down and away from the ears.

To exit this pose, use the hands on the outside of the thighs to gently lift the legs into their starting position. Place the feet hip width apart.

TEACHER QUEUES

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VISUALIZATION COMMENTS

Visualize the opening and of the hips and pelvis, and release of the inner thigh muscles during exhalations.

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TECHNICAL COMMENTS

The shoulders are relaxed and away from the ears. The soles of the feet are touching and as close to the groin as is comfortable. The upper thighs are turned outward from the hip.

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BENEFIT COMMENTS
  • Stretches the inner thighs and groin area
  • Relief from menstruation discomfort
  • Helps improve mood
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WATCH OUT FOR
  • If there is discomfort in the knees, place blocks under them.
  • Place a folded blanket under the feet to ease discomfort.
  • Use a strap around the balls of the feet to maintain form and closeness to groin.
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CONTRAINDICATIONS
  • Knee or groin injury
  • Chronic pain or injury in lower back
  • Pregnancy (see Variations)
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MODIFICATIONS
  • If there is discomfort in the knees, place blocks under them.
  • Place a folded blanket under the feet to ease discomfort.
  • Use a strap around the balls of the feet to maintain form and closeness to groin.
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VARIATIONS
  • Use a blanket to prop the torso up to a forty-five degree angle during pregnancy.
  • Cross legs and perform reclined easy pose.
  • Place a blanket under the hips to increase intensity of the pose.
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YOGA COUNTER POSES
  • Knees to Chest
  • Windshield Wipers
  • Cow Face

Written By: Kristen Porter

Kristen is a Yoga Alliance registered yoga teacher, studio owner (www.ovcyoga.com), corporate attorney, wife and mom. Her passion is helping people realize their true strength and inner light by sharing wisdom learned through yoga, meditation and incorporating positive changes in her own life.

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