Reclining Bound Angle Pose anatomy

Reclining Bound Angle Pose · Supta Baddha Konasana · Tư thế cánh bướm nằm

Reclining Bound Angle Pose mainly works ; it stretches adductors, fibularis group, pectoralis major.

3D anatomy model of Reclining Bound Angle Pose: working muscles in red, stretching in blue, stabilizing in yellow

Opening the 3D model…

Lie on your back with the soles together, let the knees fall open to the sides, and rest the arms out to the sides. A restorative pose: gravity gently stretches the adductors while most other muscles relax.

Muscles in this pose

Stretching: Adductors, Fibularis group, Pectoralis major

Why these muscles work or stretch

Adductors · Stretching: Knees fall open to the sides; main stretch
Fibularis group · Stretching: Feet in inversion, soles pressed together
Pectoralis major · Stretching: Arms open out to the sides

Practice cues

Support the thighs with blocks or pillows if the groin feels tight
Soften the belly and breathe slowly
Let the sacrum settle evenly on the floor

Benefits

Gently stretches the adductors and the groin
Gently opens the chest, helping the breath slow and deepen
Helps the whole body relax; suits the end of a practice

Cautions / contraindications

Take care with groin or knee injuries; always support the thighs
After the first trimester, recline on a sloped bolster instead of lying flat
Go gently with low back pain; place a blanket under the back and head

Easier variations

Place a block or pillow under each thigh
Lie on a bolster along the spine with a folded blanket under the head

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 18/10/2026

How to practice this pose (YogaWay, in Vietnamese)

Related poses

Bound Angle Pose (Butterfly) Baddha Konasana
Reclining Hero Pose Supta Virasana
Happy Baby Pose Ananda Balasana
Frog Pose Adho Mukha Mandukasana
Bridge Pose Setu Bandha Sarvangasana
Upward Extended Feet Pose (Leg Raises 90°) Urdhva Prasarita Padasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)