Tilbakelent bundet vinkelstilling

Reclined Bound Angle Pose , or Supta Baddha Konasana , is a restorative yoga pose that promotes deep relaxation, opens the hips and releases tension in the lower back. This pose also helps reduce stress and improve circulation, and is often used in Yin or Restorative Yoga.

Correct technique

How to perform Supta Baddha Konasana :

  1. Start by lying flat on your back with your knees bent and your feet flat on the mat.
  2. Bring the soles of your feet together and let your knees fall out to the side to open your hips.
  3. Place your arms at your sides with palms facing up or rest your hands on your stomach and chest for a more calming effect.
  4. Breathe calmly and hold the position for at least 1-5 minutes, or longer if it feels comfortable.

Common mistakes

  • Tight knees or hips : If you feel discomfort in your knees or hips, place blankets or yoga blocks under your thighs for extra support.
  • Rounding of the lower back : Keep the spine neutral and long, so that you do not create unnecessary pressure on the lower back.
  • Feet too close to the body : If the hips or knees feel tense, push the feet a little further away from the body to reduce the strain.

Modifications and variations

If you need additional support, try these modifications:

  • Support under the knees : Use blocks or rolled up blankets under the knees to reduce strain on the hip joint and lower back.
  • Using a bolster : Place a bolster along the spine for extra support, especially if you want to use the position as part of Restorative Yoga.

Video demonstrations

1. Deep relaxation in Reclined Bound Angle Pose

This is an in-depth video showing how to use the Reclined Bound Angle Pose for deep relaxation and release of tension.

2. Supta Baddha Konasana for flexibility and calmness

Here you will receive instructions that focus on flexibility and how you can use the position to relax your body and mind.

Number of repetitions and sets

Hold Supta Baddha Konasana for 5-10 minutes, or longer if you want deeper relaxation. You can do this pose once at the end of the session or several times as part of a Restorative Yoga practice.

Breathing technique

Breathe deeply and calmly while lying in the position. Let each inhalation lengthen the spine, and each exhalation release tension in the hips and thighs. This breath helps you sink deeper into relaxation.

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