Full Name:

Address 1:

Address 2:

 
 
City:
State:
Zip Code:
Email (required):

If I like it and decide to continue, I'll pay just $16.95, and receive a full one-year subscription (9 issues in all), a 62% savings off the newsstand price! If for any reason I decide not to continue, I'll write "cancel" on the invoice and owe nothing.

Submit my order

Offer valid in US only.
Canadian subscriptions | International subscriptions

CLOSE WINDOW

Today's Daily Tip

Eat to Live in the Moment

A little indulgence is natural when you're with friends. But get carried away and you'll end up bloated, tired, and bummed ... (continued)

Multimedia

Video Channel:
From the Magazine

Behind the Scenes at a Yoga Journal Photoshoot

See the work and dedication of our editorial and art teams as we create the images to illustrate Chaturanga.

Watch Video



Print Print Email Email Comment Comment Add to Favorites
Log in to save to My Yoga Journal!
Add to Favorites
Bookmark Bookmark

Bound Angle Pose

Baddha Konasana

(BAH-dah cone-AHS-anna)
baddha = bound
kona = angle

Step by Step

  • Sit with your legs straight out in front of you, raising your pelvis on a blanket if your hips or groins are tight. Exhale, bend your knees, pull your heels toward your pelvis, then drop your knees out to the sides and press the soles of your feet together.
  • Bring your heels as close to your pelvis as you comfortably can. With the first and second finger and thumb, grasp the big toe of each foot. Always keep the outer edges of the feet firmly on the floor. If it isn't possible to hold the toes, clasp each hand around the same-side ankle or shin.
  • Sit so that the pubis in front and the tailbone in back are equidistant from the floor. The perineum then will be approximately parallel to the floor and the pelvis in a neutral position. Firm the sacrum and shoulder blades against the back and lengthen the front torso through the top of the sternum.
  • Never force your knees down. Instead release the heads of the thigh bones toward the floor. When this action leads, the knees follow.
  • Stay in this pose anywhere from 1 to 5 minutes. Then inhale, lift your knees away from the floor, and extend the legs back to their original position.

  • Show All

    Print Print Email Email Comment Comment Add to Favorites
    Log in to save to My Yoga Journal!
    Add to Favorites
    Bookmark Bookmark

    Subscribe to Yoga Journal Magazine

    Reader Comments

    Roisin Ni Dhrisceoil

    Does anyone no why Baddha Konasana is good for the menopause. I have some one in my class who is going through the Menopause

    leslie

    very nice site with LOTS of information and I enjoyed browsing. If you wouldn't mind a suggestion: for those of us that are brand new to Yoga, the instructions would be more helpful if you ave a description of some of those body parts that you are talking about. I'm not actually sure that I even have a perineum!

    maria

    where did these yoga names originate from?

    See All Comments »      Add a Comment »

    Your Name:

    Comment:

    Join Yoga Journal's Benefits Plus

    Liability insurance and benefits to support teachers and studios.

    Learn More »

    Enter to Win Great Prizes!

    Enter to Win Great Prizes! Enter the latest Yoga Journal sweepstakes for your chance to win fabulous prizes!

    Enter Now »
    Full Name
    Address 1
    Address 2
    City:
    State:
    Zip Code:
    Email (req):

    If I like Yoga Journal and decide to continue, I'll pay just $16.95, and receive a full one-year subscription (9 issues in all), a 62% savings off the newsstand price! If for any reason I decide not to continue, I'll write "cancel" on the invoice and owe nothing.