Traditional

Bound Angle Pose

Baddha Konasana

Bring the soles of the feet together and lengthen up through the spine.

Benefits: Builds strength, mobility, and breathing awareness with steady alignment. Particularly helpful for feeling steady and present.
Props: Blanket or blocks optional.
Hold Time: 5 to 8 breaths
Cautions and Contraindications: Practice within a pain-free range. Reduce depth or use props for knee, low back, neck, wrist, or shoulder sensitivity.
Entering Bound Angle Pose: Sit with the knees bent and bring the soles of the feet together. Let the knees open out to the sides. Hold the feet or ankles and lengthen the spine upward. Take a steady inhale to create length, then use the exhale to settle into the final shape.
Exiting Bound Angle Pose: Lift the torso upright if you were folded forward. Use the hands to bring the knees back toward center. Pause in a neutral position for a moment before continuing.