Knees are often locked and tight, this pose will help to release them. It can be practiced during pregnancy as well for safely relieving the pressure on nerves in the lower back.

The “bound angle pose benefits” is a yoga pose that is commonly known as the “Bound Angle Pose”. It is an important posture in Hatha Yoga. The pose helps with back pain, sciatica, and nerve compression. There are many different variations of the pose. This article will teach you how to do the Baddha Konasana (Bound Angle Pose) on your own or with a teacher.


This is the most comprehensive online resource on Bound Angle Pose (Baddha Konasana).

If you’d want to:

  • Learn how to execute Baddha Konasana with video and written examples.
  • Get answers to the most common Bound Angle Pose inquiries.
  • Examples of how to transition from Bound Angle Pose to other positions may be found here.

Then you’ll appreciate the in-depth information in today’s tutorial.

Let’s get this party started!


What is the meaning of Bound Angle Pose?

Bound Angle Position (also known as Baddha Konasana) is a traditional sitting pose that opens your hips and extends your groin and inner thighs. It is derived from the Sanskrit words Baddha – bound, Kona – angle, and Asana – seat or posture.

A basic seated position is Bound Angle Pose. It strengthens your lower back, tones your core muscles, and increases hip flexibility, preparing you for sitting meditation, a crucial element of yoga practice.

You may improve your posture by aligning your spine correctly and training your back and core muscles by performing Bound Angle Pose.

Let’s look at how to learn this basic but powerful position, as well as several variants!

Bound Angle Pose: How to Do It (Baddha Konasana)

Disclaimer: While Baddha Konasana is acceptable for the majority of individuals, if you have a lower back injury, are pregnant, or are not accustomed to physical exercise, always check your doctor before making a lifestyle change.

1. Sit up straight and tall in a comfortable posture.

2. Bring your heels as near as possible to your crotch. Allow your knees to naturally stretch out to the sides by pressing the soles of your feet together.

3. Grasp your two feet with both hands. Actively extend your spine and expand your chest by forcing your heart forward with your arm power.

4. Pull your shoulders away from your ears and down.

5. Actively push your knees down and out to the sides without forcing them into an uncomfortable posture while keeping an open chest. Keep your feet’s soles together.

6. Relax your arms and place your hands on top of your knees (palms up or palms down).

7. Take a deep breath and concentrate your sight on a spot in front of you. If you’re having trouble breathing, take at least 5 deep breaths. If you experience any discomfort, relax out of the posture and take a break before doing it again.

Modifications to the Bound Angle Pose for Different Body Types

I’ve been teaching yoga for over two decades. In all of my years of studying individuals, whether beginners or expert practitioners, I’ve found that Bound Angle Posture is the pose that lends itself the most to adjustment for diverse body types.

No matter how flexible your hips, inner groin, or knees are, the most crucial element I always highlight in my lessons is to sit up straight with an open chest.

Whether your hips are tight or flexible, you can always tweak this posture to make it more comfortable for you to practice while still reaping the benefits.

Here’s how to do it:

If your knees are bothering you, elevate them by putting a cushion or folded blanket underneath them.

If your hips are bothering you, try the following: Sit on a blanket that has been folded.

If your inner thighs or groin feel overstretched, do the following: Underneath your feet, place a yoga block.

Place a folded blanket, bolster (pillow), or yoga block below both knees if you have a groin or knee ailment to minimize overstretching.

If you’re pregnant, try “Wall Butterfly”: lean against a wall with your buttocks and feet, squeeze your feet together, and let your knees fall to the sides. You may intensify this variant by pressing your hands on your knees.

How Long Should You Stay in the Bound Angle Pose?

Hold for 5 calm, deep breaths in Bound Angle Pose, then rest for 40-60 seconds.

How Often Should You Practice Baddha Konasana?

If you’re a novice, don’t do Baddha Konasana more than twice in a single practice session/day since it’s easy to overstretch.

If you’re a serious yoga practitioner, you probably have a lot of flexibility in your hips, knees, inner thighs, and groin. You may practice Bound Angle Pose as many times as you wish if this is the case for you (as it is for me after 20+ years of yoga).


As a seasoned yoga practitioner, I find myself sitting in this posture throughout the day since it is both pleasant and easy on my body. But don’t get me wrong: achieving this level of comfort in Bound Angle Pose took me many years of practice!

In fact, this stance is also known as “Cobbler’s Pose,” which is the usual working position for Indian shoe cobblers. It’s also a good place to start if you want to practice sitting meditation.

Variations in Bound Angle Pose

Pose with a Flowing Bound Angle

1. Assume the Bound Angle Pose as instructed above.

2. Sit up straight and force your heart forward to maintain an open chest.

3. Make any required adjustments (folded blanket or yoga blocks) to make your position as comfortable as possible.

4. Exhale while extending your arms in a broad, sweeping arc above. Raise your arms till your palms are touching and your attention is directed up to your hands for the duration of your inhale.

5. Exhale while releasing your arms in a broad, sweeping arc back to your sides. Release your arms back down to rest on your knees for the duration of your exhale.

6. Continue inhaling your arms up and exhaling your arms down for at least 5 complete breath cycles or until you begin to feel uneasy in the posture.

How do you get from bound angle to forward bending bound angle?

1. Assume the Bound Angle Pose as instructed above.

2. On each side of your feet, press your hands into the mat.

3. Extend your chest and head in a straight line directly above your feet while pushing your hands down into the ground to lengthen your spine.

4. Pull your shoulders away from your ears and down.

5. As you extend your head and chest over your feet, lengthen your spine by bringing your chest closer to your feet without straining the stretch.

Don’t be concerned about how far you can stretch. Rather, concentrate on inhaling deeply into the feelings. Do it if you can bring your forehead all the way to the ground, but don’t strain it. If you don’t have the flexibility to bring your forehead all the way down, open your feet like a book and push your chest towards the soles of your feet. (Please keep in mind that this is an advanced version.) Keep breathing deeply and prevent overstretching in Forward Bending Bound Angle Pose, whatever amount of stretch you can reach.

In Bound Angle Pose, how do you recline?

To get from Forward Bending Bound Angle Pose to Reclined Bound Angle Pose, follow these steps:

1. Press your hands into the ground as you lift your head and torso up, relaxing back into traditional sitting Bound Angle Pose as instructed above.

2. Bend your knees and lay your hands beside your hips, flat on the floor.

3. Press your feet into the ground while easing back onto your forearms.

4. Lie comfortably on your back and pull your heels as near to your inner groin as possible, allowing your knees to extend out to the sides and the soles of your feet to press together.

5. Support the stretch by resting your hands on your inner thighs. If you’re having trouble with your hips or knees, consider one of the following adaptations for various body types: To “relax” in this posture, place a folded blanket, cushion, or yoga blocks beneath each of your knees.

6. Continue to breathe deeply, particularly if you are in any pain. If you experience any discomfort, you should relax out of the posture and take a break before attempting it again.

What Are the Health Benefits of Baddha Konasana (Bound Angle Pose)?

The finest sitting stance for opening your hips is Bound Angle Pose. It helps you to reverse the effects of sitting in a chair for lengthy periods of time or driving.

Bound Angle Pose helps you mentally prepare to “be with the pain” of everyday life by requiring you to sit with any discomfort in your hips, inner thighs, and knee joints while gently stretching.

It helps:

  • Hips, inner thighs, and knees should all be stretched.
  • Menstrual cramps are relieved by improving pelvic circulation.
  • Open up your hips and knees’ connective tissues.
  • Relieve tiredness
  • Boost your body’s and mind’s energy levels.
  • Stress and anxiety may be reduced.

Bound Angle Pose may be adapted to fit your body type, even if your mobility is restricted. The position will help you to stretch and tone your back and core muscles while stretching the most vital joints in your body.

Can I do the Bound Angle Pose if I’m on my period?

Yes, Baddha Konasana is a hip-opening position that relieves period symptoms such as cramps and lower back discomfort by gently activating your whole abdomen area and therefore easing monthly exhaustion.

Who Isn’t Allowed to Do the Bound Angle Pose?

If you have a recent knee, hip, or back injury, you should avoid bound angle pose.

Listen to your body while practicing, and if anything seems unpleasant, stop immediately or ask your teacher to assist you in modifying the position.

Bound Angle Pose works which muscles?

Because you must exercise your core muscle to keep your lower back from rounding in this posture, Bound Angle Pose improves it.

You may also develop your back and thigh muscles since this is an upright, sitting position that demands you to maintain a straight spine and open chest.

What Is the Meaning of Cobbler’s Pose?

Shoe cobblers in India have long worked in a posture similar to this yoga stance. This yoga stance is a frequent sitting meditation position since shoe cobblers operate in a seated position.


Bound Angle Pose is an excellent way to stretch your hips and be ready for a long period of sitting meditation.

Because it allows you to “breathe through sensations”—no matter how powerful or uncomfortable—especially in your hips and inner thighs, this position will help you improve your mental fortitude when life throws you a curveball.

This stretch is excellent for reversing the bad effects of lengthy periods of sitting, which may lead your hips to become tight and inflexible.

You not only stretch required regions of your body, but you also stimulate your mind and increase your mental capacity to face the trials of daily life by practicing Bound Angle Pose!

I’d want to hand it up to you now:

  • What about Bound Angle Pose appeals to you the most?
  • When are you going to put it to the test?
  • Perhaps you’d want to tell Baddha Konasana about your experience?

Please let me know in the comments section below, and don’t forget to follow us on Instagram for more amazing stuff.

Baddha Konasana, or Bound Angle Pose, is a posture that stretches the front of your hips and the back of your thighs. It can be done in all three asanas (standing, seated, and supine) with variations for each. The pose has many benefits including increased flexibility in the hip joints and relieving lower back pain. Reference: baddha konasana contraindications.

Frequently Asked Questions

What are the benefits of Baddha Konasana?

A: Baddha Konasana is a form of yoga that focuses on elongating the spine and opening up your chest. Its also good for releasing tension in the shoulders and upper back, which can lead to headaches or even migraines when left untreated.

How do I get better at Bound Angle Pose?

A: One of the most important things to do is make sure that you are properly stretching. As well as strengthening your muscles and integrating breathing techniques into practice will help immensely in helping with this poses difficulty level. Lastly, if youre feeling too stressed about getting good at Bound Angle Pose consider taking a break from it for a while and instead focus on other poses which might be easier for you or take up less time than trying to improve BAP

What are the benefits of bound angle pose?

A: The bound angle pose is a yoga asana that is done with the arms and legs both extended out in front of you. It relaxes your entire body, all at once it helps to relieve tension throughout your body by opening up different parts of your torso and hips.

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