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Reclining Into Bound Angle Pose (with Modifcations)

Supine, or Reclining, Bound Angle Pose has many variations, and names. It is also referred to as Butterfly, Cobbler’s Pose, or Baddha Koṇāsana. It is a reclining, or laying down version of the seated position. It is a wonderful introductory pose to gently ease you into investigating your body’s limitations and goals. Bound Angle allows for opening through not only your hips and legs, but also the front of your body. It can be used on its own, or in a series of yoga poses . I offer many yoga services as well, please check out my information page! Begin by relaxing deeply, really focus on your diaphragmatic breathing and experience its benefits, and find what you need to be supported properly in the guide below.
Sometimes it can be uncomfortable to be in such an open position as Supine Bound Angle Pose. GUESS WHAT?! That doesn’t mean you can’t achieve success with this position! Yoga positions are not a one size fits all, and everyone’s body is unique. I walk you through the process of getting into bound angle pose in this article, as well as the partner video through my YouTube channel , and offer modifications to help you adjust this position and control the amount of openness happening throughout this position to fit your needs. If you are you looking for a different type of modification or have questions, please contact me , I’d love to hear from you!
 
BENEFITS OF BOUND ANGLE:
  • Decrease pain in pelvic region, abdomen, back, hips, and groin
  • Help with conditions associated with pelvic floor dysfunction
  • Practicing with this near the end of pregnancy can aid with delivery
  • Combat chronic constipation, incontinence, etc
  • Combats fatigue
  • Assist with menopause symptoms
  • Decrease period cramping
EXERCISE! Practice your diaphragmatic breathing with this posture 3x daily. Hold for 90 seconds at a time. This hold time is important for your body to transition and down regulate. It may feel uncomfortable at first. Meet your body where it’s at and breathe through it.
STEP 1
Begin by sitting on a mat or the floor, and gently moving to a reclining position with your knees bent and your feet together touching the floor or mat. The next step asks you to open your hips, so just remember to place your feet at a comfortable distance for you, if that is lower or higher than my foot placement, that is okay! Everyone is on their own journey, and no one has the exact same path to the finish.
STEP 2
Allow each knee to fall open to the side gently, like wings. Find a position that is comfortable for you to begin with, and remember to continue breathing through your movements. The further you reach, the more uncomfortable you may feel, but each day is progress and you will gain confidence and comfortability with these movements as you move along your journey. If you have trouble finding a comfortable position to begin, take a look at some modifications that can help you meet your body where it’s at.
MODIFICATION 1
For some people it may be scary to have your legs, hips, and pelvic region this open. It may be slightly uncomfortable for your range of motion. Remember to always meet your body where it is at. If you struggle to fully open your hips or pelvic area at first, you can work up to it but utilizing yoga blocks, or even stacked towels underneath your knees for extra support. This allows you to work up to the full stretch in time.
MODIFICATION 2
Some people have trouble reaching towards their ankles and bringing your feet closer towards your center can be a helpful modification. Utilize a belt or a yoga strap to help you reach your feet and pull them towards yourself. Make sure that you remain relaxed throughout your back and shoulders with this modification, and just gently pull your feet and ankles towards your center.
MODIFICATION 3

Similar to the above modification, this is ideal for people who do not struggle as much to reach their ankles while in the supine or reclining position. Bringing your feet closer to center can help you to adjust this pose to your comfort level, remember to remain relaxed and focus on your breathing while holding your ankles to bring your feet closer to your center.

For a full range of poses and stretches, with a multitude of modifications, check out the following resources! Use these to design an individualized, daily plan to build healthy movement into your life!

PELVIC YOGA POSES:

VIDEO PLAYLIST : Pelvic Floor Yoga Poses (with MODIFICATIONS)

GUIDE : Pelvic Yoga (with MODIFICATIONS)

PELVIC FLOOR STRETCHES:

VIDEO PLAYLIST : Pelvic Floor Stretches (with MODIFICATIONS)

GUIDE : Pelvic Stretches (with MODIFICATIONS)

Extra References

PLAYLIST: New to the Pelvic Floor

Interval Timer App that I Use (Apple Store)

Relaxed Diaphragmatic Breathing for Your Pelvic Floor

Mobile Mindfulness Apps

Recommended Products

I LOVE the yoga store listed below for their quality, and variety of options, designed to meet all of your needs. Manduka is a great one-stop-shop for high-quality yoga products. They also sell clothing and other accessories to make those pelvic stretches possible for everyone.

Manduka

 

 

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