Asana · Practise on your own

Baddha Konasana A

Bound angle pose A

Bound angle pose, first variation. Soles together, knees open, chest folding forward.

Awaiting subject reviewWritten from our source material and not yet checked by a teacher of this practice. Read it as reference, and learn the practice from someone who teaches it.

Meaning: baddha = bound, kona = angle, asana = seat or posture
Family: Seated hip opener
Level: Beginner
Gaze: Nose

Take care

Never press the knees down by force. Support them if the groin or knees are tender.

How it is done

1
Breathe out
Sit, bring the soles together and draw the heels toward the body. Hold the feet.
2
Breathe in
Lengthen the spine.
3
Breathe out
Fold forward with a long front body. Stay for five breaths.

Holding it

Five breaths.

Making it easier

Sit on a blanket and support the knees with blocks.

What the tradition says it does

Opens the inner thighs and hips

As our source describes it. This is not a medical claim.

Variations

Baddha Konasana B
Bound angle pose B
Bound angle pose, second variation. The back stays rounded and the head draws toward the feet.
Hip opening · BeginnerOn your own

Sources and tradition

YOG Union App Content Map, 2 November 2026, p. 4
Ashtanga Primary Series as commonly taught in the Mysore style; sequence order and counts await subject review

Also known as Bound angle pose, Butterfly.

Awaiting subject review · revision 1 · updated 5 November 2026