Bound Angle Pose
Baddha Konasana opens the inner thighs and hips. It is a staple of seated practice and useful preparation for meditation seats.
- Level
- Beginner
- Hold
- 1–3 minutes
- Focus
- Inner-thigh and hip opening
- Steps
- 6 cues · ~1 min
- Sit tall first, fold second
- Soften the inner thighs
- Let gravity do the work
Step by step
How to do Bound Angle Pose
StartSit on a folded blanket with legs extended.
- 1
Sit tall on a blanket and bend the knees, bringing the soles of the feet together.
- 2
Draw the heels toward you as far as comfortable.
- 3
Let the knees fall open to the sides; support them with blocks if needed.
- 4
Hold the feet or ankles and lengthen the spine.
- 5
Stay upright, or hinge forward from the hips with a long back.
- 6
Relax the inner thighs rather than pushing the knees down.
- ↩
Coming out. Use your hands to bring the knees together, then extend the legs.
Breath
Exhale to soften the hips; inhale to lengthen the spine.
Focus
Inner-thigh and hip opening
Why practise it
Stretches inner thighs and groin and supports hip mobility for seated postures.
Alignment
Cues & common mistakes
Aim for Lead any forward fold from the hips, keeping the chest open.
Teacher’s cues
- “Sit tall first, fold second”
- “Soften the inner thighs”
- “Let gravity do the work”
Watch out for
Pressing the knees down with the hands and rounding the back to fold.
Make it yours
Easier, harder, supported
Move feet further away to reduce knee strain. Lie back for Reclined Bound Angle with support.
- Supta Baddha Konasana (reclined)
- Forward-fold version
- Blanket under hips
- Blocks under knees
In a sequence
Where it fits in a flow
BeforeEasy Seat
This poseBound Angle Pose
AfterSeated Wide Angle
AfterSeated Forward Fold
Good to know
Questions
Should I flap my knees in Butterfly?
Gentle movement is fine as a warm-up, but stillness lets the hips release more effectively.
Iyengar noted its traditional use by cobblers in India, who sit this way while working.
What helps
Props that make this easier
- Non-slip yoga mat A 4–6 mm mat with good grip makes standing poses steadier. View on Amazon
- Cork yoga block Brings the floor closer in forward folds and supported poses. View on Amazon
- Cotton yoga strap Extends your reach in hamstring and shoulder stretches. View on Amazon
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