Bound Angle Pose Baddha Konasana
Open your hips & find inner peace with Baddha Konasana. Gentle stretch, big benefits. Breathe & release!
The Bound Angle Pose Baddha Konasana mainly works the hip adductors (inner thighs) and hip abductors (outer thighs), with help from the core and lower back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Bound Angle Pose Baddha Konasana Muscles Worked
Primary
Hip Adductors; Hip Stabilizer (gluteus minimus)
Secondary
Abdominals (rectus abdominis); Spinal Erectors (erector spinae)
Bound Angle Pose Baddha Konasana Variations and Alternatives
How to do the Bound Angle Pose Baddha Konasana
Begin by sitting on the floor or a yoga mat with your legs stretched out in front of you.
Bend your knees and bring the soles of your feet together, allowing your knees to fall out to the sides.
Bring your heels as close to your pelvis as is comfortable while keeping your spine straight and tall.
Hold onto your feet with your hands, or if you can, interlace your fingers and grab a hold of your toes.
Keep your shoulders relaxed and away from your ears, and maintain a straight spine.
Gently press your knees down towards the floor. Do not force them; just allow the stretch to deepen naturally with each breath.
You can stay upright for a more gentle stretch or hinge at the hips to fold forward slightly for a deeper stretch. Only fold forward to the extent that you can maintain a straight spine without rounding your back.
Hold the pose for several breaths, usually between 30 seconds to a few minutes, depending on your comfort and the intention of your practice.
To release the pose, gently lift your knees and extend your legs back out in front of you.
Remember to breathe deeply and evenly throughout the pose, and do not push yourself beyond your personal limit of flexibility. The key is to find a balance between effort and ease.
---
Bound Angle Pose Baddha Konasana FAQs
What muscles does the Bound Angle Pose Baddha Konasana work?
The Bound Angle Pose Baddha Konasana mainly works the hip adductors (inner thighs) and hip abductors (outer thighs), with help from the core and lower back. The main muscles are the hip adductors and gluteus minimus.
What equipment do you need for the Bound Angle Pose Baddha Konasana?
None. The Bound Angle Pose Baddha Konasana is a bodyweight exercise, so you can do it anywhere.
What are some Bound Angle Pose Baddha Konasana variations and alternatives?
Similar exercises include the Baddha Konasana Flow Pose, Bodyweight Butterfly Stretch, Butterfly Yoga Flap and Butterfly Pose.
Training calculators
Work out the numbers behind your training before your next session.