Restorative · Beginner
Reclined Bound Angle Pose
Supta Baddha Konasana·सुप्त बद्धकोणासन·supta baddha koṇāsana
Also called: Reclined Cobbler Pose, Reclining Goddess
Reclined Bound Angle is the lazy restorative cousin of Baddha Konasana — the floor supports the spine while gravity opens the hips. Use the cushions under the knees without exception. This is the pose to reach for when nothing else feels accessible.
Benefits
- One of the most accessible hip openers — gravity does the work
- Calms the nervous system reliably — competes with Savasana for parasympathetic effect
- Traditional pose for menstrual discomfort and pelvic-floor relaxation
- Holds well for 5-15 minutes — ideal for restorative practice or pre-sleep
How to practise Reclined Bound Angle Pose
- Lie down on your back on a soft surface.
- Bring the soles of your feet together. Let the knees fall apart to the sides.
- Place a block, cushion, or folded blanket under EACH knee for support — non-negotiable for tight hips.
- Move the feet closer to the body or further away to find what feels best.
- Rest one hand on your belly, one on your heart. Or rest both arms by your sides, palms up.
- Cover your eyes with a soft cloth or eye pillow if you have one.
- Soften the jaw, soften the eyes. Stay 5-10 minutes.
Suggested hold: 240s · Breath: Natural
How Reclined Bound Angle Pose affects your doshas
In Ayurveda the same pose lands differently depending on your constitution. This is the lens the app uses to sequence your practice.
| Dosha | Effect | Notes |
|---|---|---|
| Vata | Balancing | a good fit — helps settle this dosha |
| Pitta | Balancing | a good fit — helps settle this dosha |
| Kapha | Neutral | broadly neutral |
Who should avoid or modify this pose
- Pregnant women in the third trimester shouldn't lie flat — prop the upper body on a 30-45° bolster
- Don't practice with groin or hip injury
- Skip with knee injury — make sure cushions support the knees fully
- Avoid with severe lower-back pain — try with bent knees instead
If you're pregnant, injured, or managing a condition, check with a qualified teacher or clinician before practising.
Modifications
- Place blocks or pillows under each knee — non-negotiable for tight hips
- Bolster lengthwise under the spine for a chest-opening variant
- Eye pillow over the eyes for deeper relaxation
- Bolster under the head if the chin tilts back uncomfortably
Traditional source: Modern hatha — Modern restorative variant of Baddha Konasana. Not in the Hatha Yoga Pradipika Ch. 1.