Bunden Vinkel Positur

Bound Angle Pose , or Baddha Konasana , is a basic, seated yoga exercise that opens the hips and stretches the inner thighs. This position is particularly useful for improving hip flexibility and reducing stress on the lower back, as well as balancing the mind and body.

Correct technique

How to perform Baddha Konasana :

  1. Sit with your legs stretched out in front of you in Staff Pose (Dandasana).
  2. Bend your knees and bring the soles of your feet together towards your pelvis, with your feet close together.
  3. Hold your ankles or feet with your hands and let your knees fall naturally to the floor.
  4. Keep your back straight and your chest up. Feel free to use a block or a rolled-up blanket under the seat if support is needed.
  5. Breathe deeply and hold the position for 1-2 minutes or longer if desired.

Common mistakes

  • Round back : Many people round their back in this position. Focus on keeping your spine long and your chest open.
  • Overloading the knees : Do not press the knees down to the floor. Let them fall naturally and use the breathing technique to deepen the position.
  • Incorrect foot placement : Do not pull the feet too close to the pelvis, this can lead to discomfort in the hips. Find a comfortable distance.

Modifications and variations

If you have limited hip flexibility, try these modifications:

  • Use of support : Place yoga blocks or blankets under the knees for support if they do not reach the floor, providing more comfort.
  • Sit on a rug : If your lower back feels strained, sit on a rolled-up rug to tilt your pelvis forward slightly and ease the strain.

Video demonstrations

1. Complete Guide to Bound Angle Pose (Women)

In this video, the instructor shows how to do Baddha Konasana with a focus on flexibility and relaxation.

2. Learn Reclining Bound Angle Pose (Women)

This video shows a lying variation of Baddha Konasana , which provides deep relaxation and is especially good for the hips.

Number of repetitions and sets

Hold the position for 1-2 minutes and repeat 2-3 times. If you are comfortable with the bag, you can gradually increase the time to improve flexibility.

Breathing technique

Use deep, calm breaths to deepen the position. Inhale as you lift your chest and exhale as you relax your hips. This helps you achieve a deeper stretch and mental peace.

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