Bound Angle Pose (Baddha Konasana)
- Beginner
- Yoga
- Mobility
Bound angle pose sits you tall with the soles of your feet pressed together and your knees dropping out to the sides. Holding your feet and hinging forward stretches the adductors through a passive hold rather than movement. Beginners use it as a warmup, a cooldown or a recovery flow, held for time.
- Muscles
- Adductors
- Equipment
- Bodyweight
- Logged as
- Timed hold
How to
- Sit tall and bring the soles of your feet together.
- Let your knees fall out to the sides.
- Hold your feet and hinge gently forward from the hips.
- Relax your shoulders and breathe into the stretch.
Form cues
- Hold your ankles instead of pulling on your toes.
- Keep your spine long instead of rounding your back.
- Press your feet together without straining your knees.
Common mistakes
- Knees stay lifted high off the floor. Let gravity relax your knees down slowly.
- Back rounds sharply as you lean forward. Hinge from your hips, not your shoulders.
- Shoulders hunch up toward your ears. Relax your shoulders down and breathe deeply.
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