Basic SittingBeginner
Bound Angle Pose
Baddha Konasana
Bound Angle Pose (Baddha Konasana) draws soles together and knees wide, nourishing the pelvis while keeping the spine tall.
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How to Perform
- 1
Sit tall with legs extended, then bend knees and bring soles of feet together close to pelvis.
- 2
Hold outer edges of feet or interlace fingers around toes, rooting sit bones evenly.
- 3
Press thighs toward floor while lengthening spine upward and gazing softly forward.
- 4
Optionally hinge from hips on an exhale, keeping spine long as torso folds toward feet.
- 5
Hold for 5–10 breaths, then release hands, extend legs, and shake them out.
Benefits
- Opens hips, groins, and inner thighs while increasing mobility of knees.
- Stimulates pelvic organs—supporting reproductive and urinary health.
- Provides a grounded seat for pranayama or meditation and eases sciatic discomfort.
Alignment Cues
- Knees descend in line with middle toes.
- Feet stay open like a book with pinky edges on floor.
- Spine remains vertical unless folding from hips.
- Weight distributes evenly across sit bones.
Common Mistakes
No common mistakes listed.
Contraindications
- • Recent groin or knee injury
- • Inflammation in pelvic floor without support
Recommended Props
Blocks under kneesBlanket under hipsStrap around feet
Tags
Basic SittingBeginnerHipsLegsMeditation PosesSpineasana