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Bound

Angle

Bound Angle Pose

What is Bound Angle Pose?

 

English Name: Bound Angle Pose
Sanskrit Name: Baddha Konasana (pronounced BAH-dah cone-AHS-uh-nuh)
Category: Seated Pose, Hip Opener, Beginner-Friendly, Restorative

Bound Angle Pose, known in Sanskrit as Baddha Konasana, is a gentle seated posture that opens the hips and inner thighs while promoting relaxation and introspection. Often used in warm-ups, cool-downs, or restorative sequences, it encourages groundedness, breath awareness, and ease. Despite its simple appearance, this pose can offer profound physical and emotional benefits when practiced mindfully.

By bringing the soles of the feet together and letting the knees fall open, Bound Angle Pose invites a softening through the hips while lengthening the spine. Whether held in stillness or used in a gentle flow, it is accessible for all levels and can be easily modified for comfort and support.

Benefits of Bound Angle Pose

 

  • Hip Opener: Gently stretches the inner thighs, groins, and hips
  • Spine Lengthening: Encourages an upright seated posture
  • Digestive Support: Stimulates abdominal organs and may ease bloating
  • Calming Effect: Supports the parasympathetic nervous system and reduces anxiety
  • Reproductive Health: Often used in prenatal and fertility-supportive practices

How to Practice Bound Angle Pose

  1. Begin seated with your legs extended in front of you.
  2. Bend your knees and bring the soles of your feet together.
  3. Let your knees fall out to the sides, drawing your heels in toward your pelvis.
  4. Hold your feet or ankles with your hands.
  5. Sit tall, lengthening through your spine and lifting the chest.
  6. Optionally, hinge forward slightly from the hips, keeping the spine long.
  7. Breathe gently, holding for 5–10 breaths or longer.
  8. To exit, lift the knees together, release the legs forward, and rest.
Baddha Konasana instructional graphic

Alignment Tips & Cues for Bound Angle Pose:

Bound angle pose alignment graphic. Text reads: Arms gripping feet or ankles, fold forward, soles of the feet come together, knees bent out to the side

Alignment Tips:

  1. Sit evenly on the sit bones—avoid tilting backward
  2. Keep the spine tall; avoid rounding the back
  3. Allow the knees to relax downward without forcing
  4. Use props like blocks or blankets under knees if needed

Simple & Effective Cueing Suggestions:

  • “Press the soles of your feet together like an open book.”
  • “Lift your heart while grounding through your seat.”
  • “Relax your inner thighs—let gravity do the work.”
  • “Hinge forward from the hips, not the waist.”
  • “Use a blanket under your hips to help lift the spine.”

Contraindications

 

1. Hip or Groin Injury: Modify with props or avoid deep stretches

2. Knee Pain or Sensitivity: Support knees with blocks or blankets

3. Lower Back Issues: Sit on a folded blanket or bolster to maintain spinal alignment

4. Recent Pelvic or Abdominal Surgery: Consult a healthcare provider before practicing

5. Pregnancy (Late Stages): May require extra support or alternative poses

Modifications & Variations of Boat Pose

 

Modifications

  • Sit on a folded blanket to elevate the hips and lengthen the spine
  • Place blocks or cushions under the knees for support and comfort
  • Use a wall for back support if spinal alignment is challenging

Variations

  • Reclined Bound Angle (Supta Baddha Konasana): Lie on your back with feet together and knees wide
  • Forward Fold Variation: Hinge forward gently from the hips for a deeper stretch
  • Butterfly Flap (Dynamic): Gently bounce knees up and down for a light warm-up
  • Bolstered Bound Angle: Place a bolster along the spine for a restorative version

Common Mistakes to Avoid

 

  1. Rounding the back: Keep the spine long rather than collapsing forward
  2. Forcing the knees down: Allow natural opening over time—never push
  3. Sitting flat on tight hips: Use a prop under the hips to maintain alignment
  4. Holding tension in the shoulders or neck: Keep the upper body relaxed
  5. Pulling feet too close: Adjust foot distance for comfort in the hips

When to Avoid or Modify Bound Angle Pose

 

  • Knee or groin pain: Always support knees and avoid deep stretch
  • Recent surgery (abdominal, pelvic): Wait until cleared by a physician
  • Late pregnancy or high-risk pregnancy: Use restorative options with props
  • Discomfort in lower back: Elevate hips or stay upright instead of folding forward

Why Practice Bound Angle Pose?

 

Bound Angle Pose provides a grounding, nurturing experience that promotes both flexibility and inner calm. It helps release tightness in the hips and groin, supports digestive health, and creates space for introspection. Especially valuable for those who sit long hours or feel emotionally overstimulated, Baddha Konasana invites you to slow down, breathe deeply, and connect with your body’s natural rhythm.

Frequently Asked Questions

Is Bound Angle Pose good for beginners?

Yes! It’s one of the most accessible and beneficial seated postures, especially with props.

What if my knees are high off the ground?

No problem—use yoga blocks, bolsters, or blankets under each knee for support.

Can I practice this pose during pregnancy?

Absolutely, with modifications. A bolstered reclined version is especially helpful in prenatal yoga.

More Seated Poses:

Hero Pose
Siddhasana
Seated Straddle
Seated Forward Fold

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