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Baddha Konasana (Bound Angle Pose)

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Yoga Techniques and Fitness

Overview

In this lesson, we present Baddha Konasana (Bound Angle Pose), a seated hip opener that stretches the inner thighs and supports pelvic health.

Objective

Become familiar with alignment, modifications, and the therapeutic uses of Baddha Konasana.

What You'll Get

You'll learn how to guide students into this pose without forcing the knees toward the floor, which is a common misunderstanding. We clarify the true purpose — lengthening adductors, opening the hips, and strengthening the lower back — and offer props and variations for different body types and flexibility levels. You'll also explore its traditional uses for menstrual health and pregnancy, along with cautions to ensure safety. This is a staple pose in many practices, and you'll walk away with the knowledge to teach it skillfully and inclusively.

Baddha Konasana

“baddha” = fixed, restrained, bound

“kona” = angle

Bound Angle Pose

Also known as: Cobbler’s Pose

Heart of Pose

Hip / Adductor Stretch

Notes

COBBLER’S POSE IN THE WEST

Bound Angle pose is also called Cobbler’s Pose, because it is the position that shoemakers use in India. They hold the shoe with the feet, so that both hands are free to work on the shoe that they are making. Westerners can find this pose challenging because of the years we spend sitting in chairs with our knees close together. – Judith Lasater

GOAL IS NOT TO GET KNEES TO FLOOR

The goal of Baddha Konasana is not to get your knees to the floor as quickly as possible. Rather, the intent is to lengthen your inner and outer thighs, strengthen your lower back, and increase flexibility in your legs, hips, knees and back. These benefits may allow your knees to reach the floor but forcing your knees to the floor could cause harm. – Miriam Austin

Effects / Benefits

Musculoskeletal

Musculoskeletal effects may include the following.

Baddha Konasana is a symmetrical pose. As such, it provides an opportunity for locating and balancing asymmetries, particularly in the hips and pelvis. – Ray Long

Stretches adductors of inner thighs.
Relaxes abdomen. (Judith Lasater)
Increases flexibility in legs, hips, abdomen and lower back.
“When performed properly, it also strengthens the muscles of the lower back.” (Miriam Austin)

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