The Many Benefits of Bound Angle Pose (Baddha Konasana)

Bound Angle Pose, or Baddha Konasana is one of my favourite poses! It’s my go-to pose when I’m having one of those ‘blah’ days.

A great hip and groin opener that also stimulates the abdominal organs and can help soothe menstrual cramps and improve digestion.

Its benefits don’t stop there though, Baddha Konasana stimulates the heart and lungs and stretches your shoulders, ribcage and back and this has really helped me with my lower back pain. 

Bound Angle Pose activates the Root Chakra and Sacral Chakra and is a perfect pose for meditation.

In a seated position, bring the soles of your feet together, bending both knees and dropping them to each side. Bring the heels as close to the groin as possible. You can use cushions, blankets or yoga blocks and place them under your knees if this feels more comfortable for you.

Reaching down towards your feet grasp your feet, ankles or shins (depending on your flexibility and comfort). Ensure that the soles of your feet are facing upwards and the heels and the little toes are connected, the shoulders are pulled back and there is no rounding of the spine.

You can also do Bound Angle Pose in a supine position (Supta Buddha Konasana). Lying down with your back on the mat, bend both knees and drop the knees to each side, keeping them as close to the ground as possible. You can use props under the knees for support if needed.

Bring the soles of your feet together and your heels as close to the groin as possible. Bring your hands over your head and interlace your fingers, keeping your back flat on the floor.