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Baddha Konasana
(Bound Angle Pose)

How to perform Bound Angle Pose

Bring your feet as close as possible to your pelvis and join them together. Straighten your back and let gravity pull your knees down toward the floor. If necessary, use a strap to hold your feet in place.

What is Baddha Konasana?

Baddha Konasana is a fixed seated pose. While it is introduced at beginner’s level, you can work at an advanced level in the pose, lifting the spine, releasing the knees to the floor, lifting and opening the chest. It is often placed before forward bends as it works to soften the groins, or after the one-sided forward bends and after Paschimottanasana. It can also be used during a hip sequence to start the opening of the hips and is helpful in getting a positive lateral movement in the knees.

When to use Baddha Konasana?

Organically, the pose increases blood supply to the abdomen and pelvis. It is beneficial to the urinary tract and tones the kidneys and prostate. During menstruation, it can bring relief from abdominal cramps. The action of bringing the feet together and working to bring the knees to the floor helps to release the inner groins and hips. Maintaining the lift of the body strengthens the spine and makes space for the internal organs.

Video sequences that include this pose