Bound Angle Pose

Baddha Konasana translates as "bound angle pose"—baddha meaning bound or caught, and kona meaning angle. The feet pressing together create a bound position, while the knees falling outward create the characteristic angle. It's also called Cobbler's Pose (Bhadrasana) because of how Indian cobblers traditionally sit while working.

This pose is a primary hip opener, targeting the inner thighs (adductors), groin, and hip rotators. For many Western practitioners accustomed to chair sitting, these areas are tight, making Bound Angle both challenging and rewarding. It teaches the art of patient opening—finding ease within sensation.

Unlike more demanding hip openers, Baddha Konasana can be held for extended periods, making it suitable for yin practice, pranayama, or meditation. The grounded base creates stability for seated breathing or stillness.

1. Start seated — Sit on your mat (or on a folded blanket if your hips are tight). Extend your legs in front of you.
2. Bend your knees — Draw your heels toward your pelvis, letting knees fall outward.
3. Bring soles together — Press the soles of your feet together. Hold the feet with your hands or hold your ankles.
4. Adjust distance — Your heels can be closer to or farther from your body depending on your flexibility. Find a distance that allows your spine to stay long.
5. Lengthen the spine — Sit tall, lifting through the crown of your head. Don't round forward just to get knees lower.
6. Let knees release — Allow gravity to work. Don't force knees down. Breathe into tightness without pushing.
7. Hold and breathe — Stay for 1-5 minutes, breathing slowly. Let the pose unfold over time.

Lie on your back with soles of feet together and knees out. This is a deeply restorative variation—place blocks or blankets under the outer thighs for support. Excellent for relaxation and gentle hip opening without effort.

From seated Bound Angle, hinge forward from the hips (not the waist), keeping the spine long. This intensifies the stretch in the inner thighs and can be held for extended periods in yin practice.

Gently bounce the knees up and down like butterfly wings. This dynamic movement warms up the hips before holding the static pose and can be used as preparation.

• Inner thigh stretch — Inner thigh stretch — Opens the adductor muscles along the inner legs
• Hip mobility — Hip mobility — Increases external rotation in the hip joints
• Groin opening — Groin opening — Stretches the groin and pelvic floor area
• Stimulates circulation — Stimulates circulation — Traditional texts suggest it benefits abdominal organs
• Calming — Calming — The grounded position can quiet the nervous system
• Meditation seat — Meditation seat — Provides a stable base for seated practice

Never push or press on your knees. The opening happens at the hip joint, and forcing the knees creates strain that can injure the inner knee. Let gravity and time do the work.

Prioritize a long spine over getting your knees lower. If you round forward to achieve a "deeper" position, you've actually closed off the hips. Sit tall first; the hips will open eventually.

Hold your feet gently—there's no need to squeeze. Some practitioners use thumb pressure on the arch of the foot as a reflexology point, but the grip itself should be soft.

Find classes that include hip-opening sequences and restorative practice.

Find classes that include hip-opening sequences and restorative practice.