- Category
- Seated
- Level
- beginner
- Hold
- 1–3 minutes
- Type
- Asana
- Breath
- Slow, easy breaths; exhale to soften the inner thighs
Bound Angle Pose
Baddha Konasana — "bound angle posture"
Also known as: Butterfly, Cobbler's Pose
Soles of the feet together, knees wide — the classic hip and inner-thigh opener. Where your knees hover is up to your hips, not your effort, so let props do the holding.
Step by step
- 1Sit tall and bring the soles of your feet together, letting your knees fall out to the sides.
- 2Draw your heels as close to your pelvis as is comfortable.
- 3Hold your feet or ankles and lengthen up through your spine.
- 4Let your knees release toward the floor without pressing them down.
- 5To fold, hinge forward from your hips with a long spine, only as far as feels easy.
- 6Stay and breathe, letting the inner thighs soften a little more on each exhale.
Benefits
- ✓ Opens the hips, groins, and inner thighs
- ✓ Encourages an upright seated posture
- ✓ Gently mobilizes the knees and ankles
- ✓ Works well as a long, quiet hold before rest or meditation
Make it yours
- · Sit on a folded blanket or block to lift your hips.
- · Place a block under each knee so the legs can fully relax.
- · Recline back over a bolster for the restorative version of the shape.
Take care
- Support both knees with blocks or blankets if the inner thighs or knees feel strained.
- Move your feet further from your pelvis if you feel pinching in the hips or knees.
This is general practice guidance, not medical advice. If something hurts, ease out of it.
Practiced in
Props that help here
- Cork blocks (set of 2) — Bring the floor closer in lunges, folds, and triangle — and a block between the shoulder blades turns a backbend into something you can hold. find one
- 8-foot cotton strap — Extends your reach in hamstring and shoulder work — the honest substitute for grabbing a foot you can't yet reach. Get 8ft, not 6ft. find one
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