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Reclined Bound Angle Pose
A restorative yoga pose performed supine with the soles of the feet together, stretching the adductors and hip flexors. It is used for deep relaxation, improving hip mobility, and opening the chest.
About Exercise
Equipment
Difficulty
1/5 • Beginner
Primary Muscle Groups
Adductors
Secondary Muscles
Glutes, Chest
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAdductors
10/10Adductor Longus, Adductor Magnus
Hip Flexors
6/10Iliopsoas
Glutes
3/10Chest
3/10Programming
Typical Rep Range
1-1 reps
Rest Between Sets
10-300 seconds • Hold time is the rest period.
How to Perform
Lie supine on a mat. Bring the soles of your feet together, allowing your knees to drop open to the sides like a book. Rest your arms alongside your body, palms facing up.
- Gently draw your heels toward your pelvis until a comfortable stretch is felt.
- Allow gravity to pull your knees toward the floor.
- Relax your inner thighs and hips completely.
- Hold the pose for the desired duration
- focusing on deep
- slow breaths.
- To exit
- use your hands to gently lift your knees together.
Coaching Tips
Form Cues
- Relax the inner thighs.
- Soles of feet together.
- Breathe deeply into the belly.
- Shoulders heavy on the floor.
Breathing
Inhale deeply to expand the chest and abdomen; exhale slowly to deepen the relaxation and release tension in the hips.
Tempo
N/A
Range of Motion
Knees drop as far as comfortable toward the floor, maintaining contact between the soles of the feet. Stop before feeling sharp pain in the knees or groin.
Safety
Safety Notes
- If knee pain occurs
- place blocks or pillows under the outer thighs for support.
- Avoid if you have a recent knee or groin injury.
- Use support if the stretch is too intense.
Spotting
Not applicable; this is a static, self-regulated pose.
Common Mistakes
- Forcing the knees down.
- Tensing the neck or shoulders.
- Holding breath during the stretch.
When to Avoid
- Acute knee injury.
- Severe groin strain.
Flexibility Needed
- Basic hip external rotation.
Build Up First
- Ability to lie supine comfortably.
Also known as
Reclined Cobbler's Pose, Supta Baddha Konasana, Butterfly Stretch Supine
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