Reclined Bound Angle Pose

Supta Baddha Koṇāsana is a deeply nourishing, restorative posture that opens the hips and heart while grounding the nervous system. Often used in therapeutic and restorative yoga, this pose gently unwinds the tension held in the lower abdomen, pelvic floor, and chest—areas where stress and trauma often accumulate. Ideal for pacifying aggravated Vāta and Pitta, this reclined pose invites stillness, hormonal balance, and introspection. With the aid of props or natural breath, it becomes a gateway to stillness and subtle energy healing.

🔹 Name and Meaning

• Sanskrit: Supta Baddha Koṇāsana (सुप्तबद्धकोणासन)
• Breakdown:
  • Supta = Reclined / Lying Down
  • Baddha = Bound
  • Koṇa = Angle
  • Āsana = Posture
• Translation: The Reclined Bound Angle Pose, referring to the bound feet and the angle formed by the open knees, all while lying on the back.

📜 Scriptural References

Supta Baddha Koṇāsana is a modern restorative development derived from Baddha Koṇāsana, which is described (or alluded to) in classical yogic texts. While the reclined variation is not found in traditional texts like Hatha Yoga Pradīpikā or Gheraṇḍa Saṁhitā, it is commonly taught in therapeutic lineages such as:

• B.K.S. Iyengar's Light on Yoga – where this posture is included as a restorative version to relieve fatigue and anxiety.
• Swami Satyananda Saraswati's Asana Pranayama Mudra Bandha – describes lying variations of seated postures for therapeutic applications.
• Yoga Therapy protocols at Kaivalyadhama, Bihar School of Yoga, and Krishnamacharya Yoga Mandiram include this pose for women’s health and nervous system regulation.

🧘‍♀️ In modern yoga therapy, Supta Baddha Koṇāsana is considered one of the most effective postures for restoring apāna vāyu balance, calming the sympathetic nervous system, and opening the mūlādhāra (root) and svādhiṣṭhāna (sacral) chakras.

🚶‍♀️ Step-by-Step Instructions

1️⃣ Sit on the Floor with Legs Out

• Begin in a seated position with your legs stretched straight in front of you (Dandasana). 
• Make sure you’re sitting tall with your spine upright.

2️⃣ Bring Soles Together

• Gently bend your knees and bring the soles of your feet together.
• Allow your knees to fall to the sides. 
• Hold your feet lightly with your hands.

3️⃣ Lie Back Slowly

• Supporting yourself with your hands and elbows, gently begin to lower your back toward the floor. 
• Move slowly and carefully.

4️⃣ Support Your Back and Knees

• Place a rolled blanket or bolster under your spine if your back feels strained.
• If your knees are lifted high or feel uncomfortable, slide a cushion or yoga block under each thigh for support.

5️⃣ Place Arms Comfortably

• Rest your arms alongside your body, palms facing up. 
• If it feels natural, bring one hand to your heart and the other to your belly.

6️⃣ Close Eyes and Breathe

• Let your eyes close and take soft, full breaths into your lower belly.
• Stay here without adjusting the pose unless there’s discomfort.

7️⃣ To Come Out

• Gently bring your knees together with the help of your hands.
• Roll to one side into a fetal position.
• Use your hands to press yourself up slowly to a seated position.

🕰️ Duration

• Start with 3–5 minutes. 
• In restorative settings, it may be held for 10–20 minutes with proper support.

⚠️ Contraindications

• Recent hip, knee, or lower back injury
• Pregnancy (second and third trimester) unless practiced with props and guidance
• Avoid over-stretching inner thighs

🧘 Modifications and Variations

🌬️ Breath Synchronization

🌿 Benefits

📜 Traditional Benefits 

• Pelvic Rejuvenation: Baddha Koṇāsana (seated form) is mentioned for its effects on urinary and reproductive health.
• Therapeutic Use in Modern Yoga Texts: Used to calm the nervous system, support menstruation, and aid fertility (as per Iyengar & Yoga Therapy protocols).

🧠 Interpreted Modern Benefits

• 🧘‍♀️ Reduces Anxiety: Restorative and calming, it slows the mind and heart.
• ♀️ Reproductive Health: Beneficial for menstrual irregularities, PCOS, and postpartum recovery.
• 🪷 Hip and Groin Opening: Gently stretches inner thighs, groins, and pelvic region.
• 🔽 Vāta-Pacifying: Strong grounding, supportive of apāna vāyu and lower abdominal function.
• 😴 Improves Sleep: When practiced before bedtime, prepares the body for restful sleep.
• 💨 Supports Breath Awareness: Great entry-point for meditative breath practices.

🌿 Ayurvedic Connection

🧾 Summary Table