HIP OPENERS · BEGINNER
Bound Angle Pose
Baddha Koṇāsana
A seated pose with the soles of the feet together and the knees falling open to the sides, gently opening the hips and inner thighs.
Also known as: Butterfly Pose, Cobbler's Pose, Baddha Konasana
At a glance
- Level
- Beginner
- Type
- Hip openers, Seated poses
- Body focus
- Hips, Legs, Spine
- You will need
- Mat, Blanket, Block
- How long
- 5–10 slow breaths, or a little longer if it feels comfortable.
How to practise
Start here: Sit on the edge of a folded blanket with your legs stretched out in front of you. Keep two blocks or cushions nearby.
- Bend your knees and bring the soles of your feet together, letting your knees fall open to the sides.
- Slide your feet a comfortable distance away from you. Further away usually feels easier on the hips and knees.
- If your knees hover high, rest each one on a block or cushion.
- Hold your ankles or shins, or rest your hands on the floor beside you.
- Lengthen up through your spine and let your shoulders relax.
- Let your knees relax down only as far as they go on their own. Never press them down with your hands.
- Stay for a few slow breaths, sitting tall.
Breath: Breathe in to sit tall. Breathe out to let your hips and inner thighs soften, without pushing.
Coming out: Use your hands to bring your knees gently together, then stretch your legs out in front of you and rest for a breath.
Benefits
- Gently stretches the inner thighs and hips
- Encourages a tall, easy seat
- Many people find it a calm, settling pose
Common mistakes
-
Pushing the knees down with the hands
Try instead: Let your knees fall only as far as they go on their own, and support them with blocks or cushions.
-
Pulling the feet in very close to the body
Try instead: Slide your feet further away until your hips and knees feel at ease.
-
Slumping the back
Try instead: Sit on a higher folded blanket and lengthen up through your spine.
Make it easier
- Place blocks or cushions under your knees.
- Sit on one or more folded blankets to raise your hips.
- Sit with your back against a wall for support.
- Lie on your back with the soles of your feet together and cushions under your knees for a reclining version.
Cautions
- If you feel any strain in your knees or groin, slide your feet further away and support your knees.
- Come out of the pose if you feel strain in your lower back, and try sitting higher.
- This pose asks a lot of the knees. Pad them with a folded blanket, and ease off if you feel any sharp or twisting sensation.
Stop if anything hurts. For more, read our health disclaimer.
About this pose
Bound Angle Pose can be a quiet place to sit and breathe. The height of your knees says nothing about how well you are doing.
Support is welcome here. With blocks or cushions under your knees, the muscles of your hips and thighs can let go a little more.