Seated Yoga Poses

Bound Angle Pose

Bound Angle Pose/Cobbler's Pose, calleed Baddha Konasana in Sanskrit, works to open the deepest part of the hip muscles. It will gently stretch sore hips post-workout while improving postural and body awareness.

 

How to Say Baddha Konasana in Sanskrit

(BAH-dah cone-AHS-anna)
baddha = bound
kona = angle

Bound Angle Pose: Step-by-Step Instructions

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Photo: Christopher Dougherty; Mat: Jade Yoga; Props: Hugger Mugger
  1. Begin in Dandasana (Staff Pose), pressing forward with your big toe mounds, spinning your inner thighs down, and rooting down with your femurs.
  2. Use your foot and leg actions to get directly on top of your sitting bones rather than falling behind them.
  3. Move your sacrum in and up toward your navel, and extend your sternum away from your navel to lengthen your front body.
  4. Feel your pubis and tailbone dropping equally toward the floor: The bowl of the pelvis is upright, neither spilling forward nor spilling back.
  5. Maintaining this pelvis position, draw your feet toward your groins. Bring the soles of your feet together, and allow your knees to fall open to the sides.
  6. Notice the effect on your pelvis; sometimes, drawing your feet back causes the pelvis to spill back. Rock your pelvis forward, engaging your back muscles to move the length of your spine forward and up.
  7. Press your shoulder blades against your upper back to open your chest.
  8. Clasp your ankles to emphasize the lift along your torso.
  9. Open the soles of your feet as if opening the pages of a book. • Hold for anywhere from 10 breaths to 2 minutes, then release.

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Bound Angle Pose Cues

Cautions and Contraindications of Bound Angle Pose

  • Modify if you have any knee pain, knee injuries, knee arthritis, or other knee limitations.
  • Avoid or modify if you have a groin tear or injury
  • Modifications and Props

Benefits of Bound Angle Pose

  • Can be helpful for recovery after sports and activities that include running
  • Improves postural and body awareness
  • Stretches your groin, inner thigh muscles (adductors), and front of your thighs (quadriceps)

3 Ways to Modify Bound angle pose

1. Bound angle Pose Folding forward

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Photo: Christopher Dougherty; Mat: Jade Yoga; Props: Hugger Mugger

Try leaning forward by flexing at the hips with a long spine

This may intensify the sensations in your inner thighs

2 Bound Angle Pose with Blocks

Try using blocks, bolsters, or folded blankets under your legs if they are lifted

To help bring your low back forward and prevent slouching, sit up on a folded blanket or bolster. Sitting forward on the prop can help tilt your pelvis forward to come toward a neutral spine.

3. Bound Angle Pose in Chair

Sit in a chair, bringing your feet towards each other and knees outward

You may want to put a bolster or block under your feet

Preparatory Poses for Bound Angle

Follow-up Poses After Bound Angle pose

  • Standing poses and most seated twists and forward bends