Yoga 2.0-Create Spaciousness in the Hips with Bound Angle Pose

Baddha Konasana, or Bound Angle Pose, is a seated “hip opener” that requires deep external rotation in the hips. While it may seem easy to some, most people don’t actually have that range of motion readily available within the hip joints.

Depending on your inherent morphology, you may or may not find Bound Angle Pose to be accessible. But even if you do have the range of motion available to you at your hip joints, it’s possible that your adductor muscles (the muscles running down the inner thighs) could be restricting the range of motion since they are being deeply stretched in this position.

But fear not! Whether it’s your bone structure or tight muscles holding you back in Baddha Konasana, variations of this shape can support you in finding comfort in this pose.

2 Variations of Bound Angle Pose (Baddha Konasana) to Release Your Hips Gently

For these variations, you will need some props to support you. Anything you have available will work well. You could use yoga bolsters, blocks, blankets, or pillows—grab many options to work with! You will also need a chair.

Bound Angle Pose Variation # 1: With Added Support

1. To practice Bound Angle Pose, it’s wise, to begin with a lengthened spine. To find that length, you may find that you need to elevate your hips. Most people will prefer to sit up at some elevation, so you could use folded blankets, yoga blocks, yoga bolsters, or a few pillows to support you under your seat to begin.
2. This bit of elevation will help tip your pelvis forward slightly into more of an anterior tilt than a posterior one. This will help you lengthen your spine out of your pelvis so that you can reach from your sitting bones up through the crown of your head and find space between each vertebra. Elevate your hips as much as you need to find length in your spine.
3. Draw the soles of your feet together and allow your knees to open out wide toward the sides of your mat. Let your knees relax as far as they naturally go without forcing any unnatural range of motion.
4. You can place support underneath your knees or thighs if it feels comfortable. You can use bolsters, blocks, pillows, or folded blankets to give your legs something to surrender down into. Relax your legs as much as possible and allow their weight to surrender downward with gravity.
5. Rest your hands wherever they feel comfortable and supportive for you. You may wish to take your hands behind your hips to props or the floor and gently press down into the mat to elongate your spine even more. As you do this, notice your pelvis’s subtle tilt as it tips toward the top of your mat.
6. Either choose to stay as you are or keep the length in your spine as you hinge from your hips and lean your torso forward. Stop at a place where you feel a moderate stretch in your inner thighs and breathe deeply to support the shape. 
7. Hold for a few long, deep breaths before slowly releasing.

Bound Angle Pose Variation # 2: With Chair and Props

1. Come to sit at the edge of your chair with a stack of props in front of you. You can stack up blankets, bolsters, blocks, or pillows to any height in front of you—you can always add or remove props to adjust the height once you come into the pose.
2. Draw the soles of your feet together on top of your stack of props and allow your knees to open out and surrender down toward the floor with the force of gravity.
3. Relax your legs as much as you’re able to as you breathe into the release of your inner thighs. 
4. Hold for a few long, deep breaths before slowly releasing.

Find a Variation That Works For You

Every pose in the yogic repertoire can be practiced in so many different ways. There are endless variations and modifications of any given pose. You can try to find a version that works well for your body.

Try these two variations of Bound Angle Pose and see if one fits your body well. If not, don’t fret! Play with other prop configurations or variations of this pose to find a version that works for your unique body. With a little bit of persistence and some creative experimentation, you’ll be sure to find a variation of Baddha Konasana that you thoroughly enjoy!

Enjoy This Bound Angle Pose Practice Video

(Video features Kate Vigmostad)