How to Do Bound Angle Pose (Baddha Konasana): Step by Step Guide for Beginners

What Is Bound Angle Pose (Baddha Konasana)?
Bound Angle Pose, known as Baddha Konasana in Sanskrit, is a seated hip opening posture that stretches the inner thighs, hip flexors and groin. It helps improve posture, releases tension through the hips and supports calm, steady breathing. This pose is commonly used to prepare the body for meditation and restorative practices.

When You Should Avoid This Pose
Avoid Bound Angle Pose if you have a groin or knee injury or if you have recently had surgery. If your hips feel tight, elevate your seat by sitting on a folded blanket or cushion.

Watch the Bound Angle Pose video tutorial
Watch the full tutorial here:

How to Do Bound Angle Pose in 3 Easy Steps

1. Begin in Staff Pose.
Sit with your legs extended forward. Allow your feet to fall open slightly, then bend your knees and draw your heels towards your pelvis. Bring the soles of your feet together and hold your toes or ankles.

2. Lengthen your spine.
Sit upright with a neutral spine. Relax your shoulders and allow your thigh bones to soften towards the floor. Let the knees drop naturally without forcing them down.

3. Hold and breathe.
Remain in the pose for several slow breaths. Keep your chest lifted and stay relaxed as your hips gradually open.

Variation: Supine Bound Angle Pose
Lie flat on your back and bring your heels towards your pelvis with the soles of your feet together. This restorative variation supports circulation and gently opens the hips.

Common Questions About Bound Angle Pose (People Also Ask)

Is Bound Angle Pose good for beginners
Yes, especially with support under the hips.

Should my knees touch the floor
Not necessarily. Let them lower naturally over time.

What does Baddha Konasana help with
It opens the hips, supports digestion and can ease stress.

Can this pose relieve menstrual discomfort
Yes, it may help ease cramps and pelvic tension.

Preparatory Poses
• Hero Pose Virasana
• Tree Pose Vrksasana
• Reclining Hand to Big Toe Pose Supta Padangusthasana