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Mobility · Yoga

Supported Reclined Bound Angle Pose

Supported Reclined Bound Angle Pose is a gentle inner-thigh stretch with your soles together, knees open, and back and thighs resting on props.

  • Beginner
  • Low injury risk
  • No rest timer

How to do it

  1. Sit on your mat with a bolster lengthwise behind your hips.
  2. Bring the soles of your feet together in front of your pelvis.
  3. Lower your outer thighs onto blocks positioned on either side of your legs.
  4. Recline onto the bolster with your head supported.
  5. Hold the supported position for the chosen time.
  6. Guide your knees together with your hands beneath your thighs.
  7. Roll onto one side.
  8. Press yourself up to sitting using your hands.

Form cues

  • Breathe slowly without holding your breath
  • Let your shoulders feel heavy
  • Keep your jaw relaxed

Common mistakes

  • Pulling heels too closeSlide your feet farther from your pelvis to reduce tension around your hips and knees.
  • Tipping the chin upwardPlace a folded blanket beneath your head so your neck rests comfortably in line with your chest.
  • Uneven thigh supportAdjust each support's height so neither leg hangs or pulls your pelvis sideways.

Safety

Forcing the knees downward can strain the groin or irritate the knees. An uncomfortable arch over the bolster can aggravate your lower back.

  • Set blocks on stable, flat surfaces before reclining.
  • Avoid pressing on your knees or adding weights to deepen the stretch.
  • Use a lower torso support if the bolster makes your lower back arch uncomfortably.
  • End the hold if you feel sharp pain, joint pain, or numbness.

If you have a current hip, knee, or back injury, ask a physiotherapist about suitable positioning before trying this pose.

Muscles worked

Front
Back

Primary muscles

  • Adductors

Secondary muscles

  • Glutes
  • Lower Back

Equipment

  • Yoga Blanket (optional)
  • Yoga Block
  • Yoga Bolster
  • Yoga Mat
  • Yoga Sandbag (optional)
  • Yoga Strap (optional)

Sets and reps

Sets
1–2
Target
60–180 seconds
Rest
No rest timer

Start at the shorter end; a longer hold should remain easy rather than become a stronger stretch.

Variations

Harder