bound angle pose – baddha konasana

(Last Updated On: July 24, 2021)

bound angle pose – set up

  • Sit with your legs straight out in front of you
  • Bend your knees, draw your heels toward your pelvis, and then allow your knees to drop out to either side with the bottoms of both feet pressed together
  • With your ‘peace’ fingers, clasp your big toes
  • Lengthen through the spine


bound angle – working within the pose

upper body

  • Lengthen the front of your torso through the sternum
  • Draw your shoulders down away from your ears


lower body

  • Let the tops of your femurs (thigh bones) drop down toward the floor
  • Resist the urge to press your knees or thighs down toward the ground – letting the heads of your femurs drop is much more effective in increasing mobility in the pose, not to mention safer


bound angle pose – modifications

  • If it’s too much on your hips to let your knees drop naturally, place a block or blanket (or towel, whatever) underneath your outer thighs for added stability & support
  • If this pose feels awesome and you want to increase the level of sensation, try placing sand bags on your inner thighs
  • You can fold forward and rest your forehead on a block or your feet, keeping the spine long – bend from the hip joint and not the waist
  • As your expression of the pose advances, you can try opening up the soles of the feet, as though your feet were a book and the outer edges were the binding. The aim is to have the soles of the feet facing the ceiling


bound angle pose – benefits

  • Stretches inner thighs, knees, and groins
  • Stimulates the heart and improves circulation
  • Increases hip mobility
  • Eases fatigue as well as symptoms of anxiety and depression
  • Eases pain associated with sciatica
  • Stimulates abdominal organs – specifically the ovaries & prostate gland, bladder, and kidneys


bound angle pose – contraindications

  • Avoid this pose if you have any groin or knee injuries


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