Reclining Bound Angle Pose

Adductors, Hip FlexorsBodyweight

A gentle lying stretch designed to open the inner thighs and hip flexors while releasing pelvic tension. Ideal for relaxation and restoring hip range.

How to do it

1Lie flat on your back, bend your knees, and place your feet flat on the floor near your hips.

2Bring the soles of your feet together and let your knees fall open toward the floor.

3Allow your thighs to settle into a comfortable range without forcing them down.

4Rest your arms by your sides or on your stomach for complete relaxation.

Common mistakes

Pushing down on your knees with your hands, straining groin ligaments.

Excessively arching your lower back, losing core control.

Snapping out of the position too quickly, which can trigger muscle spasms.

Breathing

Breathe deeply through your nose. Direct your exhale into the hips to release tension.

Make it harder or easier

To scale down, place yoga blocks or pillows under your thighs for support.

To intensify, pull your feet closer to your pelvis and hold the position longer.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.