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Beginner · Hip opener

Bound Angle Pose
Baddha Konasana

A seated hip opener with the soles of the feet together and knees widening outward.

Instructional illustration of Bound Angle Pose
LevelBeginner
Pose typeHip opener
Primary focusHips, Inner thighs

How to practice Bound Angle Pose

  1. Sit tall and bring the soles of the feet together.
  2. Hold the ankles or feet lightly.
  3. Let the knees move outward without pressing them down.
  4. Stay upright or hinge forward with a long spine.

Practice tips

  • Sit on a blanket.
  • Support each knee with a block.
Practice note: Back away from any knee or groin pain.
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Understanding Bound Angle Pose

Bound Angle Pose is categorized as a beginner hip opener pose with an emphasis on Hips and inner thighs. The useful version of the pose is the one that allows steady breathing and controlled movement—not necessarily the deepest expression.

Common practice points

  • Keep sensations away from the knee joint.
  • Use blocks or cushions to support the weight of the legs.
  • Work slowly because hip mobility differs substantially between people.

Prepare and progress

Review the steps before entering the pose, use the suggested modifications early, and leave enough energy for a controlled exit.

Useful preparations

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Progress is not measured by how closely a pose matches a photograph. Comfort, breathing and control are more useful guides.