PA-0162

Reclined Bound Angle

Supta Baddha Konasana

BeginnerRestorative FoundationsRestorative

At a glance

A reclined hip-and-chest opener, the soles of the feet together and the knees falling open, the torso resting fully supported behind. It combines a gentle hip release with a passive chest opening, and both should arrive without effort, purely through support and gravity.

“Let the whole front body open without any part of it working.”

Essence

Both halves of this pose, the open hips and the open chest, happen through support rather than any active effort. The height under the back and the support under the knees are what create the opening. There's nothing to hold or reach for.

Intention

To rest in a reclined, fully supported position, the hips and chest both opening passively through props and gravity.

What this pose develops

Physical

  • •Gentle passive hip release
  • •Passive chest and shoulder opening
  • •Full-body rest in a supported backbend-adjacent shape

Mental

  • •Restful opening, without effort in either the hips or chest
  • •A settling, often soothing quality

Teaching concepts

  • •Cueing both halves of the pose, hips and chest, as passive rather than active
  • •Offering support under the knees and behind the back generously

How to practise

  1. 1Lie on the back, or on an inclined bolster for more chest opening.
  2. 2Bring the soles of the feet together, letting the knees fall open.
  3. 3Support each outer knee with a block, cushion, or rolled blanket.
  4. 4Let the arms rest open to the sides, palms up.
  5. 5Settle in for five minutes or longer, breathing naturally.
  6. 6Bring the knees together gently to release.

Alignment exploration

Instead of searching for the “correct” position, notice:

  • •Alignment isn't the focus. The knees are supported at whatever height removes any pulling sensation in the groin, and the back rests on whatever incline feels most open without strain.

Breath

A natural, unforced breath, often settling into something slower and deeper as the chest opens passively.

Teacher’s eye

Look for knees hovering unsupported, which tends to keep the inner thighs subtly engaged rather than released. Support under both knees, even a small amount, usually makes a noticeable difference.

Student practice

Reflect after practising:

  • •If your inner thighs are working at all, more support under your knees will probably help you settle further.
  • •The chest opening here comes from the incline behind you, not from any effort. Let it happen without pushing your chest forward.

Common movement strategies

Rather than mistakes, you may notice:

  • •Use a bolster set at an incline behind the back for a gentler chest opening than lying fully flat, adjustable to individual comfort.

Modifications

  • •Blocks, cushions, or rolled blankets under both knees.
  • •An inclined bolster behind the back.
  • •A blanket under the head for neck comfort.

Props

Blocks or bolstersRolled blankets

Completion check

  • ✓Bring the knees together gently, taking a moment before rolling to one side to come up.

Related poses

Complements

Corpse Pose

Alternatives

Different bolster heights

Related movement concepts

Passive opening through support, both hips and chestIncline as an adjustable, individual comfort variableFull-body rest within a mild backbend shape

Search tags

restorativebeginnerhip-openerheart-openerlong-hold

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