Reclining Bound Angle Pose, also known as Supta Baddha Konasana (and the Goddess Pose), is a gentle and restorative yoga posture that is often practised to open the hips, release tension in the lower back, and promote deep relaxation. This pose is accessible to yogis of all levels and can be modified to suit individual needs and abilities. Reclining Bound Angle Pose is also considered a heart-opening posture, as it encourages the practitioner to surrender and release emotional and mental tension, creating a sense of openness, ease, and inner peace.
Here is the phonetic pronunciation of Supta Baddha Konasana:
SOOP-tuh BAH-dah koh-NAH-suh
Note: The emphasis is on the capitalized syllables (i.e., SOOP-tuh, BAH-dah, and koh-NAH-suh).
Supta Baddha Konasana is sometimes referred to as the Goddess Pose because it is said to evoke the qualities of the Hindu goddess Devi, who is considered the divine mother and source of all creation. The posture’s shape resembles the traditional depiction of Devi, with her open heart and welcoming stance. The pose is also associated with the goddess Lakshmi, who represents prosperity and abundance. The symbolism behind the name suggests that practising this pose can help cultivate a sense of feminine strength, grace, and beauty, connecting the practitioner to the divine feminine energy within themselves.
Video of the Pose
Benefits of the Pose
Reclining Bound Angle Pose (Supta Baddha Konasana) offers a variety of benefits for the body and mind, including:
- Opens the hips: This pose gently stretches the inner thighs and hips, helping to improve flexibility and mobility in the lower body.
- Relieves tension in the lower back: By encouraging a natural curve in the lumbar spine and releasing tension in the glutes and lower back muscles, this pose can help alleviate stiffness and pain in the lower back.
- Calms the nervous system: Practicing the Reclining Bound Angle Pose can help soothe the nervous system, reduce anxiety, and promote relaxation.
- Enhances digestion: This pose stimulates the abdominal organs, helping to improve digestion and alleviate digestive discomfort.
- Increases blood flow: The pose promotes healthy blood flow to the pelvic area, which can have a positive impact on reproductive health and function.
- Cultivates inner peace: The gentle, restorative nature of this pose can help calm the mind, reduce stress, and promote a sense of inner peace.
Overall, Reclining Bound Angle Pose is a gentle and nurturing posture that offers a range of physical, mental, and emotional benefits for practitioners of all levels.
11 Teaching Steps for the Pose
Here are the teaching steps for Reclining Bound Angle Pose:
- Begin by lying down on your back with your knees bent and the soles of your feet on the ground.
- Take a moment to relax your body and settle into your breath.
- Bring the soles of your feet together and let your knees fall out to the sides, creating a diamond shape with your legs.
- Allow your arms to rest alongside your body with your palms facing up.
- If you feel any discomfort in your hips or groin, you can adjust the angle of your legs by bringing your feet closer or further away from your pelvis.
- If you would like more support, you can place a pillow, bolster, or folded blanket under each knee.
- Take a deep inhale, and as you exhale, allow your body to sink deeper into the pose.
- You can stay here for 1-5 minutes or longer, depending on your comfort level.
- When you are ready to come out of the pose, use your hands to gently bring your knees back together.
- Take a few deep breaths before slowly rolling over to one side to come out of the pose.
- Take a moment to notice how your body feels after the pose, and allow yourself to relax into a comfortable position.
Remember to listen to your body and adjust the pose as needed. If you experience any pain or discomfort, come out of the pose and seek guidance from a qualified yoga teacher or healthcare provider.
15 Teaching Tips for the Pose
Here are 15 teaching tips for Reclining Bound Angle Pose:
- Warm-up: Begin with some gentle warm-up poses to prepare your body for the pose, such as Cat-Cow, Child’s Pose, or a few rounds of Sun Salutations A.
- Modification: Offer modifications for students who are new to the pose or who have tight hips or groin muscles, such as using a block or blanket under the hips for support.
- Props: Provide props such as bolsters (e.g. Reclined Bound Angle With Bolster Under Knees), blankets, or pillows to help support your students in the pose and make them more comfortable.
- Breath Awareness: Encourage your students to focus on their breath as they move into and hold the pose, noticing any areas of tension and allowing them to release with each exhale.
- Gentle Adjustments: Use gentle adjustments to help your students find the correct alignment and deepen their stretch, always asking for their permission first.
- Timing: Encourage your students to hold the pose for at least 1-5 minutes or longer, depending on their comfort level and experience.
- Release: Remind your students to release the pose slowly and mindfully, coming out of it just as slowly as they went into it.
- Props for Comfort: Provide props such as an eye pillow or a blanket for your students to cover themselves with to help them relax even more deeply into the pose.
- Comfortable Clothing: Encourage your students to wear comfortable, loose-fitting clothing that allows for easy movement and breath.
- Breath Instruction: Give specific breath instructions such as “inhale deeply into your belly” and “exhale slowly through your nose” to help your students deepen their relaxation.
- Visualisation: Guide your students through a visualization, such as imagining a peaceful garden or a warm, glowing light spreading through their bodies.
- Follow-Up Poses: Suggest follow-up poses such as a gentle lying twist or a restorative pose to help your students transition out of Reclining Bound Angle Pose.
- Safety: Remind your students to come out of the pose if they experience any pain or discomfort, and to seek guidance from a qualified yoga teacher or healthcare provider if necessary.
- Encouragement: Offer words of encouragement and support to your students as they explore the pose and deepen their practice.
20 Ways To Offer Words of Encouragement During the Pose
Offering words of encouragement and support to your students (teaching tip number 15) is a crucial aspect of teaching yoga, especially when they are exploring a new pose or deepening their practice in a familiar pose such as Reclining Bound Angle Pose. Positive reinforcement can help students feel more confident in their abilities and inspire them to continue their yoga practice.
As a yoga teacher, it’s important to create a safe and welcoming space for your students to practice in. Encouragement can take many forms, such as offering praise for a student’s effort, acknowledging their progress, or simply offering a gentle reminder to breathe deeply and stay present in the moment. You can also offer words of support that are specific to the pose they are practising, such as reminding them to relax their hips and allow their knees to gently release towards the ground.
Encouragement and support can also help your students develop a deeper sense of mindfulness and self-awareness. By reminding them to stay present in the pose and listen to their bodies, you are helping them cultivate a deeper connection to their physical, emotional, and mental states. This can be especially helpful in Reclining Bound Angle Pose, which can be a deeply restorative and introspective pose.
Ultimately, offering words of encouragement and support can help your students feel more empowered in their yoga practice, and can inspire them to continue exploring their bodies, minds, and spirits. By creating a positive and nurturing environment, you are helping your students develop the confidence and resilience they need to grow and thrive both on and off the mat.
Here are 20 ways a yoga teacher could offer support when a student is in Reclining Bound Angle Pose:
- “Allow your hips to relax and soften into the floor.”
- “Breathe deeply into your belly and let your breath move through your body.”
- “Let your knees gently release towards the ground.”
- “Find a comfortable position for your arms and shoulders.”
- “Allow your whole body to relax and surrender to the pose.”
- “Focus on your breath and let go of any tension or stress.”
- “Bring your attention to the present moment and let go of any distractions.”
- “Notice any areas of tightness or discomfort and breathe into those areas.”
- “Visualize a warm, healing light spreading through your body.”
- “Imagine your body melting into the floor like soft butter.”
- “Allow your mind to quiet and your thoughts to settle.”
- “Stay present in the pose and resist the urge to fidget or adjust.”
- “Let go of any expectations or judgments about the pose.”
- “Allow yourself to fully relax and let the pose do its work.”
- “Remember that this is your practice, and it’s okay to modify the pose as needed.”
- “If you feel any discomfort or pain, gently back off and modify the pose.”
- “Allow yourself to fully receive the benefits of the pose.”
- “Stay curious and open to exploring the pose in new ways.”
- “Trust your body’s wisdom and intuition.”
- “Remember that yoga is a journey, and every time you practice, you are growing and evolving in new ways.”
18 Modifications for the Pose
Here are 18 modifications you can make to adjust the pose for your students:
- Use props: Place a block or folded blanket under each knee to support the legs and hips.
- Adjust the angle: Vary the angle of your legs by bringing the soles of your feet closer to or further away from your pelvis.
- Use a bolster: Place a bolster or cushion under your back for additional support.
- Extend the legs: Straighten your legs out in front of you if the pose is too intense on your hips.
- Bend the knees: If you have tight hamstrings or lower back pain, keep your knees bent and feet on the floor.
- Use a strap: Place a strap around the outer edges of your feet to help you keep your legs in place.
- Place a pillow: Place a pillow under your head or neck for added support.
- Use blankets: Place a folded blanket or two under each knee to support your legs.
- Widen your feet: Place blocks or pillows under your outer thighs to support your legs in a wider position.
- Use a chair: Place the soles of your feet together on a chair or stool to make the pose more accessible.
- Adjust the height: Vary the height of the props you use to adjust the intensity of the pose.
- Try the Reclining Bound Angle Against Wall pose: Lie on your back close to a wall. Raise your legs up the wall. Shuffle hips, until hips touch the wall and legs, are straight. Bend knees and slide feet down. Bring the soles of the feet together. Lower knees as much as possible. Use hands as leverage to press thighs against the wall.
- Hold the pose for a shorter period: Hold the pose for a shorter period of time, or for several shorter periods, to build up to longer holds.
- Modify the arm position: Place your arms in a different position, such as overhead or alongside your body, to adjust the intensity of the pose.
- Try supported bridge pose: Place a block or bolster under your sacrum to gently stretch your hips and thighs.
- Add a twist: Place one hand on your knee and the other hand on the floor, and twist towards the opposite knee to stretch your back and shoulders.
- Add a gentle backbend: Lift your chest slightly off the floor for a gentle backbend.
- Practice the pose seated: Sit with the soles of your feet together and fold forward for a seated version of the pose.
10 Ways to Visualise the Pose
Visualization can be a powerful tool to enhance your yoga practice.
Here are 10 ways to visualize Reclining Bound Angle Pose:
- Beautiful Diamond: Imagine a beautiful diamond shape with your legs, like the facets of a precious gem.
- Glowing Light: Visualize a warm, glowing light spreading throughout your hips and groin, opening up any areas of tension.
- Peaceful Garden: Picture a peaceful garden, with your body as the centre of a blooming flower.
- Gentle Wave: Imagine your breath moving like a gentle wave through your body, relaxing and opening up any areas of tightness.
- Sinking Stone: Visualize yourself sinking deeper into the pose with each exhale, like a stone sinking into a calm pool of water.
- Soft Breeze: Picture a soft, warm breeze blowing through your body, carrying away any stress or tension.
- Flowing Water: Imagine a gentle current of water flowing through your body, washing away any negative thoughts or emotions.
- Ribbon of Light: Visualize your breath as a ribbon of light, flowing in and out of your body and creating a sense of peace and calm.
- Soothing Blue: Picture yourself surrounded by a soothing blue light, which helps to calm and relax your body and mind.
- Beautiful Butterfly: Imagine yourself as a beautiful butterfly, with your legs as the wings and your body as the centre of the pose, gently opening and spreading your wings.
