Reclined Bound Angle Pose – Supta Baddha Konasana

*BEGINNER LEVEL

I choose to let go of what I have been holding inside.
I choose to open the space in my chest and heart.
My body breathes… my emotions are released…
In this moment, I am ready to relax and surrender.

What is Supta Baddha Konasana?

On the yoga mat, we practice asanas that “unlock” places in the body where stress is stored.
Hip-opening and chest-opening poses are especially powerful because these areas often hold sadness, old patterns, and unspoken words.

Supta Baddha Konasana, also known as Reclined Bound Angle Pose or Reclined Butterfly Pose, is one of the simplest yet most profound postures for releasing tension in the hips and opening the chest. When combined with deep breathing, it helps soften muscular tightness, ease emotional contractions, and create a sense of relief and peace.

• Gently relaxes the hips and inner thighs
• Opens the chest and improves breathing
• Stimulates circulation in the pelvis and lower body
• Eases menstrual discomfort and abdominal tension
• Calms the nervous system and reduces stress
• Enhances breath awareness and energy flow
• Supports emotional release and inner peace

1. Begin seated on your mat, with the soles of your feet together and your knees gently falling open like butterfly wings.
2. Draw your heels slightly closer toward your pelvis.
3. Slowly recline back, supporting yourself first on your forearms, then lowering all the way down to the mat.
4. Place your arms alongside the body or open them into a T-shape with palms facing upward.
5. Close your eyes and bring attention to your breath. With each exhale, feel the body becoming softer and more open.
6. Stay in the pose for 1–5 minutes, or longer if comfortable.

• Child’s Pose (Balasana)
• Corpse Pose (Savasana)

• If your knees are too high, support them with yoga blocks or cushions.
• Place a bolster or pillow along the spine for deeper chest opening.
• Rest your hands on the belly or heart to connect more deeply with the breath.
• Advanced practitioners can gently press the soles of the feet together to deepen the stretch.

Precautions

• If you have hip, knee, or lower back issues, practice this pose with modifications and proper support.
• Pregnant women may perform the pose with the torso slightly elevated on a bolster or pillows for comfort.
• Never force the knees downward – always support them if discomfort arises.

Supta Baddha Konasana reminds us that softness can be as healing as strength. As we rest the body on the floor and gently open the hips and chest, we release tension and create space for energy to flow. This posture strongly supports the endocrine system, balances hormones, and opens the path to improved fertility and vitality. It is not only a physical stretch, but an invitation to connect with inner peace and trust in the body’s wisdom.

Include Reclined Butterfly Pose in your evening practice – it helps the body settle, the breath deepen, and sleep become more restorative.

On the blog, explore other restorative yoga poses that unlock the hips and chest – areas connected with stress, sadness, and emotional load, but also with inner potential and women’s health.