Quick Answer
Reclined Bound Angle (Supta Baddha Konasana) is a beginner yoga exercise that targets your adductors and hip flexors. It uses only your bodyweight. Lie on back. Bring soles of feet together, knees fall open to sides.
Video Tutorial
How to Perform the Reclined Bound Angle (Supta Baddha Konasana)
- 1
Lie on back. Bring soles of feet together, knees fall open to sides.
- 2
Place a pillow or block under each knee for support if needed.
- 3
Rest hands on belly or out by sides, palms up.
- 4
Soften completely — fully passive opening of inner thighs.
- 5
Hold for 2–5 minutes.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Using momentum instead of muscle tension. Slow the tempo and feel the target muscle doing the work.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Reclined Bound Angle (Supta Baddha Konasana) isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Reclined Bound Angle (Supta Baddha Konasana) work?
The Reclined Bound Angle (Supta Baddha Konasana) primarily targets your adductors and hip flexors.
What equipment do I need for the Reclined Bound Angle (Supta Baddha Konasana)?
The Reclined Bound Angle (Supta Baddha Konasana) needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Reclined Bound Angle (Supta Baddha Konasana) suitable for beginners?
Yes. The Reclined Bound Angle (Supta Baddha Konasana) is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Reclined Bound Angle (Supta Baddha Konasana) should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Reclined Bound Angle (Supta Baddha Konasana) every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train adductors and hip flexors more frequently, alternate harder and easier variations and keep overall weekly volume moderate.