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
- Family
- Hip opening
- Hold
- 1–3 minutes
- Works
- Hips, groin, inner thighs
- Sit tall first, fold second
- Soften the inner thighs
- Let gravity do the work
Step by step
How to do Bound Angle Pose
Begin Sit on a folded blanket with legs extended.
- 01
Sit tall on a blanket and bend the knees, bringing the soles of the feet together.
- 02
Draw the heels toward you as far as comfortable.
- 03
Let the knees fall open to the sides; support them with blocks if needed.
- 04
Hold the feet or ankles and lengthen the spine.
- 05
Stay upright, or hinge forward from the hips with a long back.
- 06
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
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”
Common mistakes
Pressing the knees down with the hands and rounding the back to fold.
Make it yours
Every body is different. Use props and variations freely — they are not a lesser version of the pose.
Easier
Move feet further away to reduce knee strain. Lie back for Reclined Bound Angle with support.
Variations
- Supta Baddha Konasana (reclined)
- Forward-fold version
Props
- Blanket under hips
- Blocks under knees
Where it fits in a flow
Warm up with the poses on the left, then move into the ones on the right.
Practise with care
Safety
Support knees with props if you have knee or groin injuries.
Educational guidance, not medical advice. Stop if you feel sharp pain, pinching or dizziness, and check with a qualified teacher or health professional if you are pregnant, injured or managing a health condition.
In the tradition
Iyengar noted its traditional use by cobblers in India, who sit this way while working.
Questions
Should I flap my knees in Butterfly?
Gentle movement is fine as a warm-up, but stillness lets the hips release more effectively.
More hip opening poses
See the familyLow Lunge
Anjaneyasana
Garland Pose
Malasana