Asana of the week - Bound Angle Pose (Baddha Konasana)

Bound angle pose or baddha konasana stretches your groin and inner thighs. This is a very useful pose for developing flexibility of the hips, knees, ankles and feet. It opens and increases circulation to the pelvic region.

You can use the wall for supporting the back if you have back problems or find it difficult to hold the pose. 


Rocking the body from side to side will massage your hips, removing tension and tightness. Gently bouncing your knees up and down is called butterfly pose. This version releases tension from the groin region while opening up the hips and inner thighs.

How it is to be done - sitting.

Suitable for - Everybody.

Steps - Actual procedure for that asana.

1. Perform staff pose
2. Bending your knees, join the soles of the feet
3. Hold your feet or ankles and move your heels to the groin as far as possible
4. Exhale and let your knees drop to the floor
5. Keep your arms and shoulders relaxed
6. Press the sitting bones in the floor and let the crown of the head point to the ceiling to lengthen the spine. Imagine your knees opening like the wings of the butterfly
7. Remain in this pose for up to 2 minutes before returning to staff pose

Benefits to body parts

• Stimulates abdominal organs, ovaries and prostate gland, bladder, and kidneys.
• Stimulates the heart and improves general circulation.
• Stretches the inner thighs, groins, and knees.
• Helps relive mild depression, anxiety, and fatigue.
• Soothers menstrual discomfort and sciatica.
• Helps relieve the symptoms of menopause.
• Therapeutic for flat feet, high blood pressure, infertility, and asthma.
• Consistent practice of this pose until late into pregnancy is said to help ease childbirth.
• Traditional texts say that Baddha Konasana destroys disease and gets rid of fatigue.

Precautions - Knee or hip problems.

Modifications and Props - To understand the release of the heads of the thigh bones, fold two blankets and put under each outer thigh, supporting the thighs an inch or so above their maximum stretch. Then lay a 5kg sand bag on each inner groin, parallel to the crease between the thigh and pelvis. Release the thigh heads away from the weight, and let them sink into the blankets. Do not use the bags unless the thighs are supported.

Beginner's Tip - It can be difficult to lower the knees toward the floor. If your knees are very high and your back rounded, try to sit on a high support.

Variations - Exhale and lean your torso forward between the knees. Remember to come forward from the hip joints, not the waist. Bend your elbows and push them against the inner thighs or calves (but never on the knees). If your head doesn't rest comfortably on the floor, support it on a block or the front edge of a chair seat.