Bound Angle Pose
Baddha KonasanaA seated pose with soles together and knees wide. Works the adductors and inner hips into external rotation and is a standard long-hold seated shape.
- 01Sit tall and bring the soles of the feet together, heels a comfortable distance from the pelvis.
- 02Sit on a folded blanket if the lower back rounds.
- 03Hold the ankles or shins and let the knees release toward the floor, supported on blocks if needed.
- 04Lengthen the spine upward, keeping the chest broad.
- 05Stay upright or hinge slightly forward from the hips, holding ten to twenty breaths.
- 01Move the heels away from you if the knees are high and tight.
- 02Support the thighs on blocks so the groin can actually let go.
- 03Lengthen up the spine before you fold forward.
- 01Pushing the knees down with the hands, which forces the joint rather than releasing the adductors.
- 02Sitting on a posteriorly tipped pelvis, which sends the load into the lumbar spine.
- 03Pulling the heels in tight when the hips are not ready, which jams the hip joint instead of opening it.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.