Reclining Bound Angle Pose

How to do Reclining Bound Angle Pose

1. 1Lie flat on your back with your spine long and your arms resting alongside your torso.
2. 2Bend your knees and draw the soles of your feet together, placing them flat on the mat near your pelvis.
3. 3Allow your knees to gently open outward toward the floor in a diamond shape.
4. 4Slide your heels to a comfortable distance from your groin where your inner thighs feel a soft, sustainable stretch without strain.
5. 5Rest your arms by your sides with palms facing upward, or place one hand on your heart and one on your belly.
6. 6Soften your shoulders away from your ears and allow your lower back to maintain its natural, gentle curve.
7. 7Remain in the posture for anywhere from two to ten minutes, breathing rhythmically and releasing muscular effort.
8. 8To exit, use your hands to guide your knees back together, then roll gently to one side before pressing up to sit.

Benefits

• Gently stretches the adductors and inner groin without active muscular force.
• Expands the anterior chest and promotes relaxed, diaphragmatic breathing.
• Stimulates circulation across the abdominal and pelvic organs.
• Encourages parasympathetic nervous system tone to reduce stress and anxiety.
• Relieves mild lower back stiffness by neutralizing pelvic tension.

Common mistakes and cues

• Forcing knees to the floor

  Allow gravity to work naturally without pushing down on your thighs, which can strain inner groin tendons.

• Overarching the lumbar spine

  Lengthen your tailbone toward your heels so your lower back does not pinch or excessively arch off the mat.

• Clenching the glutes or inner thighs

  Actively scan your pelvis and consciously release any muscular grip holding your legs in place.

• Tensing the neck and shoulders

  Draw the shoulder blades softly down the back and let the back of your skull rest heavily on the floor.

Modifications and props

• Blocks under outer thighs

  Place a yoga block or firm cushion beneath each outer knee or thigh to support tight hip adductors.

• Bolster along the spine

  Recline lengthwise over a firm bolster supporting your head and torso to enhance passive chest opening.

• Feet farther from pelvis

  Slide your feet forward into a wider diamond shape if you experience tightness or pinching in your hip creases.

• Bound feet with a strap

  Loop a yoga strap around your sacrum, over the inner thighs, and under the feet to hold the legs effortlessly in place.

Cautions

• Recent groin or hip injuries

  Always use sturdy block support beneath both knees to prevent overstretching healing hip or groin connective tissue.

• Sacroiliac joint instability

  Keep your feet further away from the pelvis or support the knees firmly to avoid asymmetric torque on the SI joint.

• Late-term pregnancy

  Elevate your head and torso on an inclined bolster to avoid lying completely flat on your back.

If you are working with an injury, pregnancy or a medical condition, check with a qualified professional before practising this pose.

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