Reclining Bound Angle Pose

Reclining Bound Angle Pose, or Supta Baddha Konasana in Sanskrit, is a passive, fully supported reclining posture — the soles of the feet together, the knees open, the whole body given over to gravity and breath. Where June's Goddess Pose asked you to build heat and stand in your strength, this pose asks for the opposite: to stop, soften, and let the body cool. It's exactly the antidote July's long, hot days call for.

How to Perform

1. Prepare Your Space: Lie down on your back on a mat, ideally with a bolster, rolled blanket, or firm pillow lengthwise under your spine, and something soft to rest your head.
2. Bend Your Knees: Bend both knees and bring the soles of your feet together, letting your knees fall open to either side like the wings of a butterfly.
3. Adjust the Distance: Walk your feet in closer to your hips for a deeper opening, or further away for a gentler stretch — find whatever distance feels sustainable for several minutes.
4. Support Your Knees: Place a block, cushion, or rolled blanket under each outer thigh so your hips and inner thighs can fully release without straining.
5. Open Your Arms: Rest your arms out to the sides with palms facing up, or bring one hand to your heart and one to your belly.
6. Soften Your Belly: Let your abdomen rise and fall naturally with each breath. Relax your jaw, your eyes, and the muscles around your mouth.
7. Stay and Breathe: Remain in the pose for 5 to 15 minutes, letting each exhale draw you a little deeper into stillness.
8. Come Out Slowly: To release, gently draw your knees together with your hands, roll onto one side, and pause there for a few breaths before rising.

Benefits

• Gently opens the hips, groin, and inner thighs
• Calms the nervous system and encourages deep, slow breathing
• Releases tension built up from standing, walking, or activity in the summer heat
• Supports circulation and relieves tired legs after a long day
• Eases mild anxiety and can help prepare the body for restful sleep
• A gentle option during menstruation (see Caution for pregnancy guidance)

Modifications & Tips

• Raise your knees: Place blocks or cushions under both knees if the stretch feels too intense in the hips or groin.
• Elevate your chest: A bolster or folded blankets under your spine opens the chest further and feels especially soothing on a warm evening.
• Keep it simple: The pose works just as well flat on the floor with a folded blanket under your head — props are a comfort, not a requirement.
• Add gentle weight: A folded blanket across your hips or chest can deepen the sense of grounding.
• Set a timer: In deep relaxation it's easy to lose track of time — a gentle timer lets you rest fully without watching the clock.

Caution

Avoid deep hip opening if you have a groin, hip, or knee injury, and support your knees generously with props rather than forcing them toward the floor. If you are pregnant, especially in the second or third trimester, prop your head and chest higher than your hips or ask a teacher about a supported side-lying alternative. As always, come out of the pose slowly and listen to your body.

Why Reclining Bound Angle Pose for July

July asks a lot of the body — heat, travel, long daylight hours, and a packed calendar of summer activity. This pose is the counterbalance: an invitation to stop moving, let gravity do the work, and let your nervous system catch up with the season. Give yourself permission to stay a few extra minutes. Rest is also a practice.

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Namaste,
Andrea Borghi
Green Yoga Inc