Bound Angle Pose
Baddha Koṇāsanaबद्धकोणासन
A seated diamond of the legs that opens the hips and invites a tall spine.
- Foundational
- 1–2 minutes
- Difficulty 1 of 5
General guidance only — work within a range that feels stable and pain-free.
How to practice
- 01
Sit with the legs extended, then bend the knees and bring the soles together.
- 02
Draw the feet toward the body until the heels are a comfortable distance away.
- 03
Hold the feet or ankles and sit tall on the sitting bones.
- 04
Let the knees fall open naturally, supporting them with blocks if needed.
- 05
Lengthen the spine on each inhale and soften the hips on each exhale.
Benefits
- Opens the hips and groin
- Stretches the inner thighs
- Improves posture in seated positions
- A good preparation for meditation
Breath
Slow and even, letting the exhale create space in the hips.
Cautions
Variations
- Reclined
- Lie back with support for Supta Baddha Konasana.
- With a strap
- Loop a strap around the feet and the lower back.
The practice letter
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