Bound Angle Pose

A moment to open, soften and sit with yourself.

What is Bound Angle Pose?

Bound Angle Pose, or Baddha Konasana, is a seated posture where the soles of your feet touch and your knees gently open like butterfly wings. It’s a grounding, heart-opening pose that supports pelvic space, circulation, and stillness.

In Western yoga, it’s loved for helping stretch the hips, inner thighs, and pelvic area, making it a beautiful preparation for birth. From an Eastern perspective, this pose supports the downward energy of apana vayu, responsible for elimination, menstruation, and eventually, childbirth. It’s also calming to vata, which often becomes unbalanced during pregnancy and can show up as anxiety, restlessness, or overwhelm.

✔ Gently opens hips and inner thighs
✔ Supports healthy pelvic circulation
✔ Encourages relaxation and groundedness
✔ Helps release emotional tension
✔ Easy to modify with cushions and props
✔ Offers a moment of quiet connection to baby and breath

How to do Bound Angle Pose

  1. Find a comfortable seat
    Sit on a folded blanket, cushion or bolster to elevate your hips slightly. This helps your spine stay long and relaxed.

  2. Bring the soles of your feet together
    Let your knees drop open to the sides like butterfly wings. The feet can be close to your pelvis or further away, whatever feels best.

  3. Support your knees
    Place blocks, cushions, or folded blankets under your thighs if they don’t easily relax down. This reduces strain and allows your muscles to soften.

  4. Rest your hands
    Let your hands rest on your feet, belly or thighs, wherever feels natural. You might close your eyes or keep a soft gaze.

  5. Breathe and soften
    Inhale slowly through your nose, feeling your belly and chest expand. Exhale gently and allow your shoulders, hips, and jaw to soften. Stay for 1–5 minutes.

  6. To come out
    Use your hands to support your knees as you bring them together slowly. Straighten your legs gently and give them a little shake if needed.

A woman practicing different meditative yoga poses indoors, sitting cross-legged on a mat near potted plants, with a calm expression.

Pregnancy tips

  • Try doing this pose after a warm shower or bath to enhance softness in the body.

  • Place a warm compress or a folded scarf over your feet or knees to deepen the grounding effect.

  • In later pregnancy, lean back against a wall or use a bolster behind your back for support.

  • This is a great pose to combine with deep belly breathing.