Supta Baddha Konasana or reclined bound angle pose

By TNT Bureau

The meaning of ‘supta’ in Sanskrit is reclining, ‘baddha’ is bound and ‘kona’ is angle. This pose instills a sense of deep relaxation. It is not only a restorative posture but also a hip opening asana. It is a basic pose, which just about anyone can try practicing. This asana is also called the reclined cobbler’s pose or the reclined Goddess pose.


  • Practicing this asana activates the ovaries, prostate gland, kidneys, and bladder
  • It also stimulates the heart and improves blood circulation
  • It gives your groins, inner thighs, and knees a good stretch
  • It relieves stress and tension and also cures mild depression
  • It reduces muscle tension and relieves you from fatigue and insomnia. It also calms the mind
  • It decreases stress in the nervous system
  • Stretches your inner thigh and groin muscles
  • It energizes your body
  • It soothes the digestive and the reproductive systems and treats conditions like irritable bowel syndrome, infertility, menstrual disorders, digestive issues, menopause, etc
  • It relieves headaches
  • This asana helps to open up the hips and flex the hip flexors


  • Keep your knees bending outward and your heels pulled in as near to your body without any strain
  • If you are making use of a blanket to give support to your knees, wrap it under your knees and around you
  • To give support to your back you could place some stiff blankets under your back lengthwise so that your torso and head will have support when you lie down
  • Make sure that the width of the blankets is sufficient to go beneath your shoulders. The position of the blankets should be such that it fits well with your spines curve when you lie down. You could also make use of a blanket to provide support to your head
  • Place the blankets behind you for your head and torso to be supported when you come to the lying position. You may have to try it out to check how many blankets will be necessary
  • Lower yourself gently to the yoga mat and/or blankets
  • Bring your arms out to your sides at a 45 degree angle and keep your palms facing up. Let your eyes close and your breathing be normal
  • Initially, you can remain in this pose for a minute, but you can gradually increase the amount of time to around 10 minutes

Post a comment