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Bound Angle Pose A

Baddha Konasana A

Beginner ⏱ 5 breaths 5 steps

A seated hip opener: the soles of the feet press together close to the pelvis, the knees open wide towards the floor and the spine stays upright.

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How to do Bound Angle Pose A (Baddha Konasana A)

1

Sit in Staff Pose

Sit with your legs straight in front of you and your spine tall.

Sit in Staff Pose — Bound Angle Pose A

2

Soles Together

Bend your knees and bring the soles of your feet together, letting the knees fall open to the sides.

Soles Together — Bound Angle Pose A

3

Draw the Heels In

Hold your feet with both hands and draw the heels towards your pelvis as far as is comfortable.

Draw the Heels In — Bound Angle Pose A

4

Open the Feet

Gently open the soles of the feet like a book with your hands, keeping the outer edges of the feet together.

Open the Feet — Bound Angle Pose A

5

Sit Tall and Hold

Lengthen your spine, relax your shoulders and let the knees soften towards the floor. Gaze towards your nose and hold for 5 breaths.

Sit Tall and Hold — Bound Angle Pose A

✅ Benefits

Opens the hips and inner thighs
Encourages an upright posture
Stretches the groin and knees gently
Encourages steady, calm breathing

🌿 Wellness Support

A gentle hip opener that many people find relieves stiffness after sitting
A grounding seated pose that many people find calming

⚠️ Precautions

Stop if you feel pain in the knees, groin or lower back
Sit on a folded blanket if your lower back rounds
Place cushions or blocks under the knees if they are high off the floor
Never push the knees down with your hands

🩺 Check With a Healthcare Professional First If You Have

A groin or inner thigh injury
A knee injury
A recent hip injury or hip surgery
Sacroiliac joint pain that worsens in the pose

Practice Bound Angle Pose A with real-time feedback

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▶ Start Bound Angle Pose A