Baddha Koṇāsana
Bound Angle Pose
Updated:
Benefits
- ✓Opens the hip joints and increases their range of motion
- ✓Improves circulation in the pelvis and abdominal cavity
- ✓Stretches the inner thighs, groins, and knees
- ✓Stimulates the kidneys and bladder, supports the urinary system
Instructions
- 1.
Preparation — positioning the feet
From Dandasana, bend the knees and draw the heels toward the pelvis. Join the soles of the feet together firmly. Hold the feet with both hands and draw the heels as close to the perineum as possible. Sit on the edge of a folded blanket if the pelvis tilts backward.
- 2.
The knees — opening outward
Allow the knees to fall outward toward the floor under their own weight. Do not push the knees down with the hands — this can strain the inner ligaments. Instead, focus on the rotation in the hip joints. Over time the knees will descend lower on their own.
- 3.
Spine and chest — lengthening
Straighten the spine from the tailbone to the crown. Lift the sternum upward and broaden the collarbones. Slide the shoulder blades down the back. Breathe deeply and on each inhale feel the spine growing taller.
- 4.
Holding and finishing
Hold for 1–3 minutes with even, calm breathing. Maintain active lengthening of the spine. To exit — bring the knees together with the hands and extend the legs back into Dandasana. Do not make sudden movements with the knees.
Modifications & Props
Props needed
For beginners — with blocks under the knees
Place a block or folded blanket under each thigh, close to the knee. The support reduces the load on the inner knee ligaments and allows the muscles to relax. Gradually decrease the height as flexibility improves.
For intermediate — with a strap
Make a loop with a strap around the waist and feet — the strap passes behind the sacrum and wraps around the outer edges of the feet. Tighten enough to draw the heels toward the pelvis. The strap allows you to release the hands and focus entirely on lengthening the spine.
With wall support
Sit with the back against a wall to maintain an upright spine without effort. This is especially useful during prolonged holds (5–10 minutes) or in restorative practice. The wall allows you to focus entirely on opening the hip joints.
⚠Contraindications
- •Knee injury — place blocks or blankets under the thighs for support
- •Groin injury — practice with knees elevated on supports
- •Lumbar disc herniation — avoid forward bending in this pose
Frequently Asked Questions
My knees don't reach the floor — am I doing the pose correctly?
Yes, absolutely. The height of the knees depends on the anatomy of the hip joints, which is different for each person. Use supports under the thighs and focus on lengthening the spine. B.K.S. Iyengar taught that the pose is correct when the alignment is right, regardless of depth.
Does Baddha Konasana help with menstrual pain?
Yes, Baddha Konasana is one of the most recommended poses for menstrual discomfort. It improves circulation in the pelvis and relaxes the inner muscles. Practice the reclined version (Supta Baddha Konasana) with a bolster for maximum effect.