How To Do Reclining Bound Angle Pose And What Are Its Benefits : Supta Baddha Konasana

Reclined Bound Angle Pose, also known as Reclined Butterfly or Supta Baddha Konasana. It’s gentle enough to ease into your practice after a long day, but just intense enough to start to bring awareness to your body and your breath. This pose is also sometimes referred to as “Goddess Pose,” but is not to be confused with the standing squat position (Utkata Konasana), which is also sometimes called “Goddess Pose.”

What You Should Know Before You Do The Asana

This asana must be performed on an empty stomach. You must have your meals at least four to six hours before you practice yoga. You must also make sure that your bowels are empty. Avoid practicing Supta Baddha Konasana if you have a groin, knee, lower back, shoulder, or hip injury. Women who are pregnant should keep their head and chest raised in the pose by resting on a bolster or cushion. omen who have just given birth should avoid practicing this pose for at least eight weeks or until the pelvic muscles become firm again.

Supta Baddha Konasana
Supta Baddha Konasana

How To Do The Supta Baddha Konasana : Step-by-Step Instructions

  1. Lie straight and flat on the ground. Then, gently bend your knees. Bring your feet together with the outer edges of both your feet on the floor. Place your heels close to your groin.
  1. Your palms must lie next to your hips and pressed downwards.
  1. Exhale, and ensure that your abdominal muscles contract as your tailbone moves close to your pubic bone. Feel the elongation in your lower back and the stability in your spine as your pelvis tilts. Hold this position.
  1. Quickly inhale, and as you exhale again, let your knees open up such that it creates a good stretch in your groin and inner thighs.
  1. You must ensure your lower spine is not forcefully arched. Also, ensure your shoulders are relaxed and placed away from your neck.
  1. Now stay in the pose for up to a minute, breathing deeply and slowly.
  1. Exhale and exit the pose. But before you do so, press your lower back and knees to the floor to give that final stretch. Then, hug your knees, and rock from side to side before you release.


Keep the following information in mind when practicing this pose:

  • Breathe naturally throughout the pose.
  • Soften your belly.
  • Relax your face, jaw, and tongue.
  • Take your time exiting the pose. Keep the relaxed mindset with you throughout the rest of your day.

Beginner’s Tip

Another way to deal with strain in the inner thighs and groins is to raise the feet slightly off the floor. Use a block padded with a sticky mat and lay the outside edges of your feet parallel to the long axis of the block’s top face. If the lowest height of the block isn’t sufficient to relieve the strain, turn the block to its middle height.

Modifications & Variations

It’s important to feel comfortable when practicing this pose, so make whatever adjustments you need to feel fully supported. Here are some suggestions:

  • The body often cools down significantly in restorative poses. You may want to keep a blanket, sweater, or a pair of socks nearby to cover yourself up before settling into the pose.
  • There are several ways to use props to support the body and facilitate greater opening in the chest and groin, and to make the pose even more deeply relaxing. A few ideas include:
    • Place a small, rolled towel beneath the back of your neck.
    • Rest your head on a low pillow.
    • Use a bolster or several folded blankets beneath the spine.
    • Use a block beneath your rib cage to deepen the chest opening.
    • Place a block under each knee for support.
    • Drape an eye pillow or folded towel over your eyes.

Benefits Of The Supta Baddha Konasana

  1. Practicing this asana activates the ovaries, prostate gland, kidneys, and bladder.
  1. It also stimulates the heart and improves blood circulation.
  1. It gives your groins, inner thighs, and knees a good stretch.
  1. It relieves stress and tension and also cures mild depression.
  1. It reduces muscle tension and relieves you from fatigue and insomnia. It also calms the mind.
  1. It decreases stress in the nervous system.
  1. Stretches your inner thigh and groin muscles.
  1. It energizes your body.
  1. It soothes the digestive and the reproductive systems and treats conditions like irritable bowel syndrome, infertility, menstrual disorders, digestive issues, menopause, etc.
  1. It relieves headaches.
  1. This asana helps to open up the hips and flex the hip flexors.

Preparatory Poses

Baddha Konasana
Supta Padangusthasana

Follow-Up Poses


Adding restorative poses to your practice can greatly benefit your health and overall well-being. Practicing Supta Baddha Konasana at the end of a long day can be deeply renewing and rejuvenating to your mind, body, and spirit! Learning to slow down and listen to your body allows the true meaning of yoga to come forth.

For Better Understanding Watch this Video

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