Bound AngleSave PDF
Baddha Konasana
bah-dha ko-NAH-sah-nah
Stretches inner thighs and groins
Stimulates kidneys, bladder, prostate and ovaries
Relieves anxiety and fatigue
How to perform Bound Angle
- Sit with your legs stretched in front of you. Bend your legs and bring the soles of your feet together, close to your groin. Hold on to the outsides of your feet.
- Lengthen your spine upward with an inhale.
- Bend forward with an exhale and release your torso toward the floor. Relax your neck.
- Hold the pose and take slow, deep breaths.
- Rise with an inhale.
Alignment cues
- Do not force knees toward floor
- Keep neck in line with spine
- Draw heels close to groin
Avoid this pose if you have a knee or groin injury.
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Bound Angle (Baddha Konasana in Sanskrit) is a beginner yoga pose that belongs to the forward bends and hip openers and seated categories. This asana targets hamstrings and spine, and also involves glutes & hip flexors, knees, lower back and middle back / lats muscles. Bound angle stimulates kidneys, bladder, prostate and ovaries; stretches inner thighs and groins and also relieves anxiety and fatigue. Refer to the illustration and instructions above for how to perform this posture correctly. Discover more yoga asanas and yogic breathing exercises in our free yoga pose directory – a visual resource for yoga teacher training students as well as practitioners of all levels. Finally, shop our best-selling Yoga Cards products!
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Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Studying to be a yoga teacher? Learn the essential yoga poses the easy way with Yoga Stacks app!
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
