Bound Angle Pose
baddha = bound
kona = angle
Step by Step
- Stimulates abdominal organs, ovaries and prostate gland, bladder, and kidneys
- Stimulates the heart and improves general circulation
- Stretches the inner thighs, groins, and knees
- Helps relieve mild depression, anxiety, and fatigue
- Soothes menstrual discomfort and sciatica
- Helps relieve the symptoms of menopause
- Therapeutic for flat feet, high blood pressure, infertility, and asthma
- Consistent practice of this pose until late into pregnancy is said to help ease childbirth.
- Traditional texts say that Baddha Konasana destroys disease and gets rid of fatigue.
Contraindications and Cautions
- Groin or knee injury: Only perform this pose with blanket support under the outer thighs.
It can be difficult to lower the knees toward the floor. If your knees are very high and your back rounded, be sure to sit on a high support, even as high as a foot off the floor.
Exhale and lean your torso forward between the knees. Remember to come forward from the hip joints, not the waist. Bend your elbows and push them against the inner thighs or calves (but never on the knees). If your head doesn't rest comfortably on the floor, support it on a block or the front edge of a chair seat.
Modifications and Props
To understand the release of the heads of the thigh bones, fold two blankets and put one under each outer thigh, supporting the thighs an inch or so above their maximum stretch. Then lay a 10-pound sand bag on each inner groin, parallel to the crease between the thigh and pelvis. Release the thigh heads away from the weight, and let them sink into the blankets. Do not use the bags unless the thighs are supported.
A partner can help you learn how to work the inner thighs in this pose. Perform Baddha Konasana. Loop a strap over each groin, with the free ends of the straps leading away from your back torso. Have your partner sit behind you and pull on the straps (perpendicular to the line of the thighs). Your partner can also press one foot lightly against the back of your pelvis at the same time. Lean slightly forward, releasing the heads of the thigh bones away from the straps.
Standing poses and most seated twists and forward bends.
Deepen The Pose
Imagine you have two partners, each pressing inward (toward the pelvis) on a knee. From the middle of your sacrum, push out along the outer thighs against this imaginary resistance. Then push the heels firmly together from the knees.