Yoga at Home: How to Do the Bound Angle Pose (Baddha Konasana)

Want to eliminate tension from and increase the flexibility of your thighs and groin area?  Well the "knee and thigh stretch,"more commonly known as the "bound angle pose" is designed to do just that. I do this pose every other day, alternating it with the "tailor pose."  Read the instructions from my book for how to do this pose.  You can also watch a demonstration of it in the video that follows the instructions.

Knee and Thigh Stretch or Bound Angle Pose (Sanskrit name is Baddha Konasana; baddha means bound; kona means angle)
Type of yoga pose:  Active, seated
Body parts targeted:  Thighs and legs
How to do the pose: 

Sit      erect on your mat with your legs straight out in front of you, knees      straight, toes and heels together.
Bend      both legs at the knees and slowly bring your feet toward you, heels      together, until the soles of your feet are as close to your groin as is      comfortable.
Intertwine      your fingers and grasp both feet with your hands. Continue to sit tall. 

 

 
    4.  Sitting      erect and continuing to hold your feet with your hands, slowly press down      as far as you          can toward the floor without straining or experiencing pain.
 
 

 
      5.  Hold      the pose motionless for 10 seconds. 

      6.  Slowly      and gently ease the pressure from your legs and allow them to rise and      return to their              original, relaxed position.
      7.  Inhale and exhale slowly for up to 5 seconds and repeat the pose if desired.

Special hints and my experience with this pose:

Always sit tall and erect; avoid slumping or you won’t reap the maximum benefits!  Do not bob your legs up and down to try to maximize your stretch. Never push or strain.

When I began this pose my legs stuck almost straight up in the air! Being able to reach the floor with my legs bent seemed impossible.  Nevertheless, patience and persistence prevail.  It may take you a few weeks or even a couple of months before your legs can reach the floor.  Don’t be discouraged. Your thighs benefit even if you can stretch your legs only a bit in the beginning. Over time, gravity and daily downward gentle pressure on your legs will do the trick!

 

VIDEO DEMO OF THE BOUND ANGLE POSE

Below is a brief video from the August 2012 Yoga Journal that demonstrates how to do the Bound Angle Pose.  The quality is okay but, it lacks sufficient details.  I would also prefer to see both a frontal and side view.  However, it does give you some useful additional tips.

 

 

Yours for gaining the benefits of doing yoga at home,

Laura Venecia Rodriguez, the Beginners Yoga at Home Coach

 

Comments

[Laura Rodriguez]

I apology - I do not understand this language. Which language is it?

[Laura Rodriguez]

Thank you so much!

[to-do]

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[Laura Rodriguez]

Thanks for your positive feedback! What language is this? It's not Spanish/French/Portuguese or Italian?!

[converse cuir femme]

Després de lloc l'assumpte relacionat llegir el bloc ara sento que la meva recerca està gairebé acabada. feliç de veure that.Thanks compartir aquesta matèria brillant.