Beginnerseated
With Props (1)
Baddha Konasana
बद्ध कोणासन
Baddha Konasana, the Bound Angle Pose, is a seated hip-opening posture where the soles of the feet are joined and drawn toward the pelvis. The knees fall open to the sides, stretching the inner thighs and groins. This pose is highly valued in the Iyengar tradition for its therapeutic effect on the pelvic region, urinary system, and reproductive organs. Consistent practice gradually releases deep-seated tension in the hip joints.
Anatomy Involved
Benefits
- Opens the hips and stretches the inner thighs
- Stimulates the abdominal organs and improves digestion
- Therapeutic for the urinary and reproductive systems
- Relieves mild depression and fatigue
- Improves circulation in the pelvic region
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Groin or knee injury
- Sciatica (if aggravated)
- Recent hip surgery
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
7 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Sit on the front edge of your sitting bones
- 2Lengthen the spine upward on each inhalation
- 3Keep the chest lifted and shoulders relaxed
- 4Ground down through the sitting bones
- 5Maintain an elongated spine — avoid rounding the back
- 6Allow the hip joints to open gradually — never force
- 7Surrender the weight of the body to the props and the floor
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Modify If You Have
knee injury
Place blankets or blocks under the knees for support, keep feet further from the groin.
hip injury
Keep feet further away from the body, use support under knees, avoid deep stretch.
groin injury
Use support under knees, keep stretch very gentle, or avoid if acute.
sciatica
Sit on a folded blanket to tilt the pelvis forward, avoid rounding the back.
pregnancy
Sit on a bolster to elevate hips, lean back against a wall or props for support.
Target Areas
Practice Flow
About this Pose
Baddha Konasana, the Bound Angle Pose, is a seated hip-opening posture where the soles of the feet are joined and drawn toward the pelvis. The knees fall open to the sides, stretching the inner thighs and groins. This pose is highly valued in the Iyengar tradition for its therapeutic effect on the pelvic region, urinary system, and reproductive organs. Consistent practice gradually releases deep-seated tension in the hip joints.
How to Practice
1. Begin in Dandasana (staff pose) with your legs extended in front of you.
2. Bend your knees and bring the soles of your feet together.
3. Draw your heels as close to your groin as is comfortable.
4. Gently let your knees drop towards the floor.
5. Hold onto your ankles or feet with your hands.
5 more steps remaining
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Frequently Asked Questions
Common questions about Baddha Konasana
What is Baddha Konasana?
Baddha Konasana, the Bound Angle Pose, is a seated hip-opening posture where the soles of the feet are joined and drawn toward the pelvis. The knees fall open to the sides, stretching the inner thighs and groins. This pose is highly valued in the Iyengar tradition for its therapeutic effect on the pelvic region, urinary system, and reproductive organs. Consistent practice gradually releases deep-seated tension in the hip joints.
What are the benefits of Baddha Konasana?
Opens the hips and stretches the inner thighs. Stimulates the abdominal organs and improves digestion. Therapeutic for the urinary and reproductive systems. Relieves mild depression and fatigue. Improves circulation in the pelvic region.
Who should avoid Baddha Konasana?
Avoid this pose if you have: Groin or knee injury, Sciatica (if aggravated), Recent hip surgery.
How many steps are in Baddha Konasana?
Baddha Konasana is practiced in 10 steps. Begin in Dandasana (staff pose) with your legs extended in front of you.
Is Baddha Konasana suitable for beginners?
Yes, Baddha Konasana is a beginner-friendly pose suitable for all levels.
What props are needed for Baddha Konasana?
You may use: blanket, block, strap. Props make the pose more accessible and comfortable.
What conditions does Baddha Konasana help with?
Baddha Konasana is therapeutic for: flexibility, hip injury, pcod, menstruation, pregnancy.
What poses should I do before Baddha Konasana?
Prepare with: Seated Tadasana, Staff Pose, Supta Baddha Konasana. These warm up the relevant muscles and joints.
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