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Yoga Poses Guide
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Bound Angle

Baddha Konasana

bah-dha ko-NAH-sah-nah
Bound Angle
Pose categories
Primary body parts engaged
Muscle Groups
Stretches inner thighs and groins
Stimulates kidneys, bladder, prostate and ovaries
Relieves anxiety and fatigue

How to perform bound angle

  1. 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.
  2. Lengthen your spine upward with an inhale.
  3. Bend forward with an exhale and release your torso toward the floor. Relax your neck.
  4. Hold the pose and take slow, deep breaths.
  5. 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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More yoga poses to discover

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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Workoutlabs Yoga Cards Beginners Workoutlabs Yoga Cards Sequence Workoutlabs Yoga Cards Set
Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Yoga Beginners Workoutlabs Ebook
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal Training Software from WorkoutLabs
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
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