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Bound angle pose is a seated posture practiced often in yoga-asana classes. Like many seated poses, it’s good for pranayama, relaxation, and meditation, and provides a grounding and nurturing energy.

Yoga postures, also called poses and asanas, are the physical positions you practice. Asanas create flexibility, build strength, and develop stamina. 

👉 Before I go further, it’s important you remember these five key points about asanas:

  1. There is no one singular way of practicing postures. What works for one person may be completely inaccessible for someone else.
  2. The same goes for teaching the postures. I’m offering my experiences with tips and techniques I’ve learned (and unlearned) over the years. However, my way is NOT the only way.
  3. Let go on the insta-perfect images in your head. Work with the body you have because one-size-fits-all does not belong in yoga.
  4. Embrace props because they’re invaluable assets in a yoga-asana practice. They provide support and accessibility.
  5. If you’re looking for all the fancy, mind-boggling, body-bending postures, you won’t find them here. I dig and appreciate the simplicity of “functional” postures. Figure those out first, build your foundation, and if you’re still interested in fancy, go for it.

Bound Angle Pose

Pose Type

Forward Bend, Seated, Hip Opener

Other names

Bound angle, butterfly, cobbler, and the Sanskrit baddha konasana or bhadrasana

Click for the Sanksrit pronunciation.

I’ve provided some benefits, contraindications, variations, chakra connections, and sequencing suggestions. Other yoga teachers and sites may list additional or varying information.

👉 Remember Key Point #1, there is no one singular way.

Steps to do Bound Angle

  1. Find a comfortable seated position and extend your legs in staff pose.
  2. Bend your knees and bring the soles of your feet together, letting your hips externally rotate.
  3. Place your hands on floor, or in a yoga grip (first two fingers wrapped around your big toes).
  4. Deepen the stretch by slowly moving your torso forward.

Benefits of Bound Angle

Benefits = By practice this posture, the conditions listed can be improved.

  • Releases your lower back
  • Increases range motion in your hips
  • Stretches your inner thighs and groin
  • Good for menstrual and bladder issues
  • Promotes digestion
  • Massage internal organs
  • Balances second chakra energy

Contraindications

Contraindications = A condition that the posture could make worse.

  • Second or third trimester pregnancy
  • Knee and ankle issues or injuries
  • Hip injuries or hip replacement
  • Groin and hamstring strains
  • Avoid forward bends with back issues, herniated disks

Variations or Adaptations

By altering the form of a yoga posture, you can meet the requirements and strength of each person. Yoga encourages you to practice within your capacity whether that means you need to increase or reduce the intensity.

Asana variations are not just for people with specific physical problems. They can help all yoga practitioners remain open to discovery. –TKV Desikachar, The Heart of Yoga.

  • Do the half version, where one leg is bent and the other extended
  • Add a side stretch or twist
  • Sit on a folded blanket to elevate your hips
  • Extend your feet further out (creating a diamond shape)
  • Place a block under each knee for additional support
  • Keep your torso lifted instead of bending forward

bound angle pose variations

Chakra Connections

Bound angle pose has both root and sacral chakra connections. The root chakra is associated with the base of the your spine, legs, and feet. While your sacral chakra is connected with your pelvis, bladder, lower vertebrae, and hip area.

In butterfly, you’re sitting on the ground (root), with legs activated (root), folding forward (sacral), and hips externally rotated (sacral).

Sequencing Suggestions

Postures you could do BEFORE bound angle:

  • Easy sitting
  • Seated forward bend
  • Head to knee

Postures you could do AFTER bound angle:

  • Cow face
  • Wide angle forward bend
  • Seated twists

Final Thoughts on Bound Angle

Baddha Konasana can be practiced several times throughout the day to ease tight hips from sitting all day. Remember to breathe calmly, avoid forcing your knees down, and don’t “flutter” your knees like a butterfly.

Practice it at night to relieve tension and calm down from your day. As you relax into the pose, it prepares your mind and body for rest.

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