Bound Angle Pose • Baddha Konasana


STEP 1 - Start with your legs out in front of you in staff pose, dandasana. If you need to, place a blanket behind you to help raise your hips and make it easier for you to sit up straight.

STEP 2 - Exhale bend the knees and bring the soles of the feet together and drawing the heels in towards the pelvis as much as is comfortable. Let the knees fall open wide. Press the outer edges of the feet into each other to engage your hips. Spread the toes and place the hands on the tops of the feet. Keep drawing the spine in and up, making the torso long.

STEP 3 - Without force anywhere in the body begin to fold forward, you can take your time, breathing and feeling into the shape of the body. Don’t force the knees down, just gently release the tops of the thighbones down and the knees will follow.

Target Area:

Inner Thighs, Groin, Knees

Therapeutic Focus:

Improves circulation, tones and stimulates all the abdominal organs, great for pregnancy and soothes menstrual discomfort and sciatic pain.

Prenatal Benefits:

Stimulates the heart and improves general circulation, Helps to stabilize the pelvis, Stretches the inner thighs, groins, knees and soothes sciatica. 

Helps relieve mild depression, anxiety, and fatigue. Consistent practice of this pose until late into pregnancy is said to help ease childbirth

Props & Modifications:

Use a blanket under your sitting bones to elevate the hips and support your knees with blocks.

Prenatal Modifications: Only fold as far as the spine stays long and you are leaving enough room for baby.