Mobility · Yoga
Reclined Bound Angle Pose
Reclined Bound Angle Pose is a gentle, lying-down stretch with your soles together and knees open. It stretches your inner thighs while your back rests on the floor.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Lie on your back with your knees bent and feet flat on the mat.
- Bring the soles of your feet together.
- Let your knees open out to the sides.
- Rest your arms beside your body, palms facing up.
- Hold this position with your pelvis resting comfortably on the mat.
- Bring your knees together using your hands to support your outer thighs.
- Slide your legs straight along the mat.
Form cues
- Let your shoulders feel heavy.
- Breathe slowly into your lower ribs.
- Keep your jaw relaxed.
Common mistakes
- Pulling your heels too closeSlide your feet farther from your pelvis until the stretch feels mild.
- Pushing your knees toward the floorLet gravity determine the depth rather than using your hands to force your legs open.
Safety
Letting your legs hang beyond a comfortable range can strain your groin or irritate your knees, especially as you tire during a long hold.
- Place blocks or folded blankets beneath your outer thighs if your legs need support.
- End the hold if you feel sharp pain, knee pressure, numbness, or tingling.
If you have a current hip, groin, knee, or lower-back injury, choose the supported version or ask a physiotherapist whether this position is appropriate.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Blanket (optional)
- Yoga Block (optional)
- Yoga Mat
Sets and reps
- Sets
- 1–2
- Target
- 30–60 seconds
- Rest
- No rest timer
Start at the shorter end of the range while you learn how your hips tolerate the position.