Baddha Konasana (Bound Angle Pose)

What it is

Baddha Konasana, bound angle pose, is a seated pose with the soles of the feet together.

What it looks like

You sit with the soles touching and the knees opening to the sides, holding the feet. On an exhale you fold forward, then come back up with a straight back. Some traditions add a second variation with a rounded back.

Why it is practised

It gently opens the hips and inner legs in a symmetrical, grounded position.

What to pay attention to

Let the knees drop under their own weight; do not push them. Keep the back long as you fold. Sitting on a folded blanket helps if the knees sit high.

Who it suits

Almost everyone. It is often one of the more approachable seated poses. In a Mysore-style room you are shown the version that fits you right now — private sessions are one way to work on it individually.

Next in the sequence: Upavishta Konasana.

Soles of the feet together, knees opening to the sides. The hands hold the feet; the spine stays long.

In Primary it is practised seated, with folds that follow the count. The hips settle; they are not pushed.

Practise this Primary pose in a Mysore-style room, or in a private session in Dubai or online.

See session formats, upcoming dates and the shala.