Supta Baddha Konasana (or Reclined Bound Angle Pose) is one of those poses that can help you feel better, physically, mentally and emotionally. It’s gentle and supportive, making it perfect when you’re tired, overwhelmed, or just need a moment to yourself.
This pose encourages the hips to soften, the breath to slow and the mind to settle. It’s not about stretching further or “doing it right.” It’s about allowing your body to relax, release tension and simply be.
How to Do Supta Baddha Konasana Pose
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Start by lying down on your back.
You can use a Yoga mat, even your bed, or somewhere comfortable. -
Bring the soles of your feet together and let your knees gently fall out to the sides.
Think: a releaxed diamond shape with your legs. -
Support your knees or thighs if you like.
Place cushions, rolled blankets, or Yoga blocks under each leg so the hips can soften.
No strain, no pulling. Comfort is key here. -
Let your arms rest where they feel natural.
By your sides, on your belly, or one hand on your heart and one on your belly… whatever feels good. -
Close your eyes and breathe in and out through the nose.
There’s nothing to do here.
Just notice the rise and fall of your breath. -
Stay for 1–5 minutes, or longer if it feels supportive.
When you’re ready to come out, use your hands to gently guide your knees back together.
Of course this pose is amazing in a Yin Yoga class or the moon section of a flow class. If you’d like to try out a class, download the MerryBody app, begin your 7 day trial (it is free) and press play!
The Benefits of Supta Baddha Konasana
Yoga offers so many benefits when we practise it regularly, not just for our bodies, but for our minds, moods and overall wellbeing. Supta Baddha Konasana is a beautiful example of this. It’s a simple, supportive and nurturing yoga pose. Even just a few minutes here can make a noticeable difference in how you feel.
Opens and stretches the Hips and Inner Thighs
This pose gently opens the inner legs and hips without forcing. The support allows tension to release slowly and naturally.
Encourages Calmer Breathing
Because the body is relaxed and supported, the breath can deepen without effort. This helps your whole system slow down.
Reduces Stress and Overwhelm
The reclined, open shape signals safety to the nervous system. It’s a simple way to shift from “go-go-go” into a more restful state.
Supports Emotional Release
We often hold tension and emotion in the hips. This pose creates space for softening and release, physically and emotionally.
Restorative and Replenishing
Supta Baddha Konasana is perfect when you’re tired, depleted or just need a moment. It helps you reset and come back to yourself.
Supta Baddha Konasana is just one pose , but it’s a reminder of something bigger… that when you slow down and give yourself tine and space to breathe and reconnect… everything shifts. This isn’t about achieving a perfect shape. It’s about creating a moment for yourself. A moment to feel. A moment to come home to your body.
If you loved exploring this pose, imagine diving deeper into the why, the how, the philosophy, the energetics, the anatomy and the depth of Yoga. That’s exactly what we do inside our 200 Hour Yoga Teacher Training.
Whether you want to teach, or want to deepen your personal practice, if you feel the spark. Maybe it’s time to follow it.
Your passion, curiosity, and inner knowing are always worth listening to.
Always merrymaking,
Emma + Carla
Ps. Sign up to our Yoga Teacher Training Waitlist HERE!
