Reclined Bound Angle Pose
Supta Baddha KonasanaA supported reclining pose with the soles together and knees wide. Opens the groin and chest passively with the whole body propped, so it can be held for a long time.
- 01Sit with a bolster lengthwise behind you, the short end touching the base of the spine.
- 02Bring the soles of the feet together and let the knees fall open.
- 03Slide blocks or folded blankets under each outer thigh so the legs are fully supported.
- 04Lie back over the bolster, letting the chest open and the arms rest out to the sides.
- 05Stay five to fifteen minutes, then use the hands to bring the knees together before rolling to one side.
- 01Props under both thighs — the groin should not be holding anything.
- 02Heels further away if the inner thighs feel sharp.
- 03Bring the knees together with your hands on the way out.
- 01Practising it without thigh support, which leaves the adductors on stretch and makes rest impossible.
- 02Pulling the heels in close to the pelvis, which crowds the hip and creates strain rather than opening.
- 03Letting the knees snap together at the end, which is where the inner groin usually gets tweaked.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.