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Bound Angle Pose B

Baddha Konasana B

Beginner ⏱ 5 breaths 5 steps

The forward-folding version of Bound Angle Pose: with the soles of the feet together and the knees wide, the torso folds forward from the hips towards the feet.

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

1

Set Up Bound Angle

Sit with the soles of your feet together and the heels drawn towards your pelvis, knees open wide.

Set Up Bound Angle — Bound Angle Pose B

2

Hold the Feet

Hold your feet with both hands and sit tall on your sitting bones.

Hold the Feet — Bound Angle Pose B

3

Lengthen

Inhale and lift your chest, lengthening the spine.

Lengthen — Bound Angle Pose B

4

Fold Forward

Exhale and hinge forward from the hips, keeping the back long and bringing the chest towards your feet.

Fold Forward — Bound Angle Pose B

5

Hold and Breathe

Let the chin move towards the floor in front of your feet only as far as the back stays long. Hold for 5 breaths, then inhale to lift up.

Hold and Breathe — Bound Angle Pose B

✅ Benefits

Opens the hips and inner thighs
Lengthens the back
Gently compresses the abdomen
Encourages an inward, quiet focus

🌿 Wellness Support

A calming fold that many people find helps them settle
A gentle way to ease stiffness in the hips

⚠️ Precautions

Stop if you feel pain in the knees, groin or lower back
Sit on a folded blanket to help the hips tilt forward
Rest your forehead on a block if it does not reach the floor
Fold from the hips; avoid rounding the back to get lower

🩺 Check With a Healthcare Professional First If You Have

A groin or inner thigh injury
A knee injury
A herniated or bulging lumbar disc
Pregnancy — fold only lightly and check with your doctor or midwife first

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