Instructor: Sarah N.
Sarah has completed an intensive yoga teacher training program in Pune, India at the BKS Iyengar Yoga Institute. She has been inspired to continue practicing yoga for life.

Bound Angle Pose: Step-by-Step Instructions


Ideal for opening the hips and relieving urinary-tract disorders, the Bound Angle Pose, also known as Baddha Konasana, is a sitting pose worth including every day in your yoga practice.

Step by Step Pose Information Benefits Variations

Baddha Konasana

(Pronounced as "bah-dah cone-AHS-anna")

Baddha means "bound or fixed" and kona means "angle."

How to do Bound Angle Pose

Step One:

While sitting, put both legs straight out in front of you. Inhale. While exhaling, bend your knees and pull your feet together so that the soles of your feet press together. Now observe your back. Can you sit up straight while holding your feet together? If you cannot, then sit on a folded blanket or cushion that's high enough to keep your back straight while your feet press against each other.

Step Two:

Use your hands to pull your heels as close to your perineum as you comfortably can. Allow your knees to relax and drop down by your sides. Gravity will naturally help you press your knees down. Do not force your knees to reach the ground by your sides if your hips are stiff. Just let the knees be as they are while you wrap your hands around your feet and let the outer sides of your feet press down into your yoga mat. You can also grab your shins if it is too difficult to reach your feet.

Step Three:

If you have pain in your knees, then place pillows or yoga blocks underneath your thighs as you sit in this position to relieve some of the pressure on the knee joints. This way, your hips still get a stretch while your knees can relax.

Now lift up your chest and sit up straight on top of your sitting bones, keeping your pelvis straight underneath you. Do not lean forward or backward as you sit.

Step Four:

Focus on allowing the tops of your thigh bones to sink down to the floor. This movement helps your legs descend on their own. If you have no knee problems and feel comfortable in this pose, then you may go deeper into the stretch by pressing your elbows down on your thighs.

Step Five:

You can begin by holding this pose for one minute and increase the duration to five minutes or more as you feel comfortable. When you are ready to come out of it, take a breath and put your hands on your kneecaps. Hold your knees as you straighten your legs out to the sides and then bring the legs back straight in front of you once more.

Beginner's Tip

You must keep your back straight. If you need to sit on a support that is about one foot above the ground to keep your back from rounding in this posture, then you should do it so that your hips get the full benefits of the stretch. Over time, you will be able to sit lower.

Bound Angle Pose Information

Sanskrit Name:

Baddha Konasana

Pose Level:

Level 1

Contraindications and Cautions:

  • If you have a groin or knee injury, then only practice this posture with blanket support under your thighs.
  • Women with a displaced or prolapsed uterus should not practice this pose.

Modifications and Props

In order to feel how much your thighs need to release in this pose, try it with a yoga block under your feet. Place the block on the ground so that it creates an approximately 3 inch platform under your clasped feet as you hold the posture. This variation releases the hips more, but do not attempt it if you have a recent knee injury.

Deepen the Pose

When you have no major discomfort in this pose, then continue to push the soles of your feet firmly together as you bend forward and try to rest your head on the floor in front of you.

Bound Angle Pose Benefits

  • Promotes circulation in the abdominal organs and reproductive glands
  • Relieves tension throughout the knees, thighs and groin
  • Alleviates menstrual cramps, nausea and sciatica
  • Pregnant women who practice this pose have less pain during delivery and less varicose veins
  • Corrects menstrual irregularities and promotes relaxation

Bound Angle Pose Variations

When you suffer from a headache, perform Baddha Konasana and bend forward from the hips, letting your forehead rest on a pillow placed on the seat of a chair. Keep your back straight as you relax the weight of your head into the pillow so that you block out all light to your eyes, relieving eye strain as well. Bring the chair closer or further away from you as needed to keep your back straight while resting your head.

Partnering

Both of you should sit facing each other while performing the Bound Angle pose. Keep about a foot of space or so between you. Now grab each other's hands. One of you should lean back, pulling your partner forward as far as they can bend. Move slowly together in a circle, alternating between pulling each other forward while the other leans back.

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Beginner Yoga Poses

Bharadvaja's Twist Pose
Big Toe Pose
Boat Pose
Bound Angle Pose
Bow Pose
Bridge Pose
Camel Pose
Cat Pose
Chair Pose
Child's Pose
Cobra Pose
Corpse Pose
Cow Pose
Cow Face Pose
Crow Pose
Dolphin Plank Pose
Downward Dog Pose
Eagle Pose
Eight Angle Pose
Extended Hand to Big Toe Pose
Extended Puppy Pose
Extended Side Angle Pose
Firefly Pose
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Garland Pose
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Happy Baby Pose
Head To Knee Pose
High Lunge Pose
Legs Up The Wall Pose
Locust Pose
Lotus Pose
Shoulder Pressing Pose
Low Lunge Pose
Monkey Pose
Mountain Pose
Noose Pose
Plank Pose
Plow Pose
Sage Koundinya I Pose
Sage Marichi's Pose
Reclining Bound Angle Pose
Reclining Hand-to-Big-Toe Pose
Revolved Triangle Pose
Revolved Head to Knee Pose
Reclining Hero Pose
Scale Pose
Side Reclining Leg Lift Pose
Peacock Pose
Pyramid Pose
Crescent Lunge Pose
Heron Pose
Hero Pose
Feathered Peacock Pose
Staff Pose
Seated Forward Bend Pose
Four Limbed Staff Pose
Revolved Side Angle Pose
Wild Thing Pose
Side Crow Pose
Side Plank Pose
Sphinx Pose
Supported Headstand (Sirsasana)
Tree Pose
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Supported Shoulderstand
Standing Half Forward Bend
Triangle Pose
Upward Plank Pose
Upward Facing Two Foot Staff Pose
Wheel Pose
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Wide-Angle Seated Forward Bend
Easy Pose
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Wide Legged Forward Fold
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One-Legged King Pigeon Pose
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Fire Log Pose
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Pose Dedicated to the Sage Koundinya II

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