Bound Angle

Baddha Konasana

bah-dha ko-NAH-sah-nah

Pose categories

Forward bends, Hip openers, Seated

Primary body parts engaged

Hamstrings, Spine

Secondary

Glutes & Hip Flexors, Knees, Lower Back, Middle Back / Lats

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.

More yoga poses to discover

Standing Half Forward Bend · Ardha Uttanasana

Reclining Hand-to-Big-Toe · Supta Padangusthasana

Three Parts Forward Bend / Three Limbed Forward Bend · Triang Mukhaikapada Paschimottanasana

Browse all yoga poses

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 and knees and lower back and middle back / lats muscles. Bound angle stretches and strengthens legs, opens chest; rejuvenates abdominal organs and also reduces fatigue, increases energy. 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.

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