Reclined Bound Angle

How to do it

Lie flat on your back. Bring the soles of the feet together and let the knees fall open to either side. The further the feet are from the body, the gentler the stretch; the closer the feet, the deeper. If the knees float far from the floor or the hips feel pinched, slide a pillow, folded blanket, or block under each thigh for support. Arms relax at the sides, palms up. Stay and breathe softly.

Why it's good for runners

This is the passive version of Butterfly — same inner-hip and adductor release, but with no muscular effort because the floor takes all your weight. After a long run or a hard week, the runner's hips don't need more work; they need permission to let go. Reclined Bound Angle is exactly that.

Common mistakes

Don't leave the knees unsupported if they hang way off the floor — that strains the inner thighs instead of relaxing them. Use blocks or pillows. And don't actively pull the knees toward the floor; this pose is passive, and pulling defeats the purpose.