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Supta Baddha Konasana (Supine Bound Angle Pose) - Benefits and Variations

Updated: Feb 3

Supta Baddha Konasana, "Soo-p-ta Bah-dah Ko-nah-sa-nah", also known as the Supine Bound Angle Pose. With its graceful name and gentle yet profound effects, this asana invites us to surrender, unwind, and connect with the essence of our being.

"Supta" translates to "reclined" or "supine" in Sanskrit, indicating the lying-down position of the body. "Baddha" means "bound," symbolizing the action of bringing together and uniting. "Konasana" refers to an angle pose, specifically the angle formed by the legs in this posture.

Supta Baddha Konasana (Supine Bound Angle Pose)

Before we dive into the practice, let's understand the anatomical nuances that make Supta Baddha Konasana a nurturing pose for both body and mind.

1. Pelvic Floor and Groin: The primary focus of this pose lies in opening and releasing tension from the pelvic floor and groin area. As the knees fall apart, the inner thighs gently stretch, promoting flexibility and suppleness.

2. Lower Back and Hips: Supta Baddha Konasana gently stretches the muscles of the lower back and hips, offering relief from stiffness and discomfort. It encourages relaxation in these often-tense areas, fostering a sense of ease and spaciousness.

3. Chest and Heart Center: The reclined position of the body allows the chest to expand freely, inviting deep breaths into the lungs. This expansion creates space around the heart center, promoting emotional well-being and a sense of openness.

How to Perform Supta Baddha Konasana (Supine Bound Angle Pose)

  1. Begin by lying down on your back with your knees bent and feet planted on the floor.

  2. Exhale as you gently let your knees fall open to the sides, allowing the soles of your feet to touch.

  3. You may support your knees with blocks or folded blankets if they don't comfortably reach the floor.

  4. Rest your arms by your sides with palms facing up, or place one hand on your belly and the other on your heart for a nurturing touch.

  5. Close your eyes and surrender to the pose, allowing your body to soften with each breath.

Supta Baddha Konasana (Supine Bound Angle Pose)

When to Perform Supta Baddha Konasana (Supine Bound Angle Pose)

Supta Baddha Konasana can be practiced at any time of day, but it is particularly beneficial during moments when you seek relaxation, restoration, or gentle opening. It can be a soothing addition to your bedtime routine or a rejuvenating practice to start your day on a tranquil note.

Preparatory Poses

Prepare your body and mind for the embrace of Supta Baddha Konasana with these gentle poses:

  • Balasana (Child's Pose): Releases tension from the lower back and hips, preparing them for deeper relaxation.

  • Supta Sukhasana (Reclined Easy Pose): Opens the hips and prepares the body for reclined postures.

  • Baddha Konasana (Bound Angle Pose): Cultivates flexibility in the hips and groin, making the transition into Supta Baddha Konasana smoother.

Follow-up Poses

After luxuriating in the restorative depths of Supta Baddha Konasana, consider integrating these complementary poses into your practice:

  • Supta Virasana (Reclined Hero Pose): Deepens the stretch in the thighs and opens the chest, counterbalancing the effects of Supta Baddha Konasana.

  • Setu Bandhasana (Bridge Pose): Activates the muscles of the back and legs while gently stretching the hip flexors, providing a revitalizing transition back to an upright position.


Supta Baddha Konasana is intricately linked to the Sacral Chakra (Svadhisthana), the energy center located in the lower abdomen. This chakra governs our creativity, emotions, and sensuality, making it the perfect focal point for a posture that encourages surrender and emotional release.

Sacral Chakra (Svadhisthana)

Mantra for this Pose

As you melt into the restorative embrace of Supta Baddha Konasana, you may choose to silently recite this mantra, This mantra reminds us to release resistance and trust in the natural rhythm of existence, allowing us to experience profound relaxation and inner peace.

"I surrender to the flow of life."

Alignment Cues

Ensure proper alignment and maximize the benefits of Supta Baddha Konasana with these alignment cues:

  • Keep the spine neutral: Avoid overarching or flattening the lower back, maintaining a natural curve.

  • Relax the shoulders: Soften the muscles of the shoulders and neck, allowing them to sink into the mat.

  • Engage the core gently: Maintain a slight engagement of the abdominal muscles to support the lower back without creating tension.

Duration of Hold

Hold Supta Baddha Konasana for 3-5 minutes, allowing ample time for the body to surrender and soften with each breath. Embrace stillness and cultivate a sense of deep relaxation as you linger in this nurturing posture.


Softly gaze towards the ceiling or close your eyes and turn your awareness inward, directing your drishti towards the sensations arising within your body and mind.

Physical & Spiritual Awareness

As you immerse yourself in the restorative depths of Supta Baddha Konasana, cultivate awareness of the physical sensations and subtle shifts occurring within your body. Notice the gentle opening in the hips, the softening of the breath, and the quieting of the mind.

Beginners’ Tips

If you're new to Supta Baddha Konasana, start by placing blocks or folded blankets under your knees for added support. Gradually decrease the height of the props as your flexibility increases over time. Focus on maintaining a sense of ease and relaxation throughout the pose, avoiding any strain or discomfort.

Who Should Not Do It

Avoid practicing Supta Baddha Konasana if you have any recent injuries or discomfort in the hips, knees, or lower back. Pregnant individuals should also exercise caution and may benefit from modifying the pose by placing additional support under the knees or avoiding it altogether during the later stages of pregnancy.

Who Should Do It

Supta Baddha Konasana is suitable for practitioners of all levels, especially those seeking relaxation, gentle hip opening, and emotional release. It can be particularly beneficial for individuals experiencing stress, tension, or fatigue, offering a soothing refuge for body and mind.

Benefits of Supta Baddha Konasana

The benefits of Supta Baddha Konasana extend far beyond the physical realm, encompassing mental, emotional, and spiritual aspects of our well-being. Here are some of the remarkable benefits this pose offers:

1. Deep Relaxation: Supta Baddha Konasana induces a profound state of relaxation by soothing the nervous system and calming the mind. It provides a sanctuary of stillness where you can release tension and recharge your energy reserves.

2. Hip and Groin Flexibility: With regular practice, Supta Baddha Konasana gently opens the hips and groin, increasing flexibility and mobility in these vital areas. This enhanced range of motion can alleviate stiffness and discomfort, allowing for greater ease of movement in daily activities.

3. Emotional Release: As you surrender to the nurturing embrace of this pose, you may find emotions surfacing and releasing. Supta Baddha Konasana offers a safe space to acknowledge and process feelings, promoting emotional well-being and inner harmony.

4. Stress Reduction: The gentle, supported nature of Supta Baddha Konasana encourages the release of physical and mental tension. By letting go of stress and worry, you can experience a profound sense of peace and tranquility.

5. Circulation Enhancement: The reclined position of the body in Supta Baddha Konasana promotes healthy blood circulation throughout the body. This improved circulation nourishes cells flushes out toxins, and enhances overall vitality and well-being.

6. Connection with the Breath: Supta Baddha Konasana invites you to deepen your connection with the breath, fostering mindfulness and inner awareness. By syncing movement with breath, you can cultivate a sense of presence and groundedness in the present moment.

Variations of Supta Baddha Konasana

Explore the following variations to customize your Supta Baddha Konasana practice according to your unique needs and preferences:

1. Supported Supta Baddha Konasana: Place bolsters or pillows under the knees and along the spine for added support and comfort.

2. Reclined Butterfly Pose: Extend the arms overhead and press the palms together, lengthening the spine and opening the chest.

3. One-Legged Supta Baddha Konasana: Extend one leg straight while maintaining the bound angle with the other leg, deepening the stretch in the hip and groin.

Modifications for Supta Baddha Konasana

Modify Supta Baddha Konasana to accommodate your body's unique needs and limitations:

1. Prop Support: Use blankets, bolsters, or pillows under the knees and along the spine to provide additional support and comfort.

2. Narrower Leg Position: Bring the feet closer to the body to decrease the intensity of the stretch in the hips and groin.

3. Elevated Legs: Place blocks or cushions under the outer thighs to support the legs and reduce strain on the hips.

Common Mistakes

Avoid these common pitfalls to ensure a safe and effective practice of Supta Baddha Konasana:

1. Overarching the Lower Back: Keep the natural curve of the lower back intact and avoid excessive arching, which can strain the lumbar spine.

2. Forcing the Knees Down: Allow the knees to gently fall open without forcing them towards the floor, respecting your body's natural range of motion.

3. Holding Tension in the Shoulders: Relax the shoulders and neck, allowing them to soften and release any accumulated tension.

Safety and Precautions

Practice Supta Baddha Konasana mindfully and listen to your body's signals. If you experience any discomfort or pain, ease out of the pose and modify as needed. Avoid practicing this pose if you have any recent injuries or conditions that may be aggravated by hip opening postures.

Additional Preparation Tips

Enhance your Supta Baddha Konasana experience with these preparatory tips:

1. Direction to Face: Face towards the ceiling or an open space to promote a sense of expansiveness and openness.

2. Attire: Wear comfortable, loose-fitting clothing that allows for unrestricted movement and breath.

3. Suitable Place and Fragrance: Practice in a quiet, peaceful environment free from distractions. Consider diffusing calming essential oils such as lavender or chamomile to enhance relaxation.

4. Music: Choose soothing instrumental music or nature sounds to create a serene atmosphere conducive to deep relaxation.

In conclusion, Supta Baddha Konasana offers a sanctuary of serenity where body, mind, and spirit can unite in harmony. By surrendering to the gentle embrace of this pose, you can cultivate deep relaxation, open your heart, and nurture your innermost being. Embrace the journey inward and discover the transformative power of Supta Baddha Konasana in your yoga practice and in your life.

Happy yoga-ing, everyone!


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About the Author

Namaste! I'm Pooja Chauhan

RYT 200Hrs | Meditation Coach 

Diving deep into the realm of yoga to revive its original teachings to create a significant impact in preserving and sharing them with the world.

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