Seated Poses


Baddha Konasana 1 (Bound Angle Pose)

Seated Angle Pose

Level: All levels

Baddha = bound. Kona = angle.

Organizing the pose

• Sit in Dandasana (Staff Pose).
• Take hold of the right inner thigh with the right hand and, keeping the right leg soft, drag the foot in. Repeat with the left.
• If you are unable to lift up out of the sitting bones and extend the trunk fully, then sit up on blankets to make the pose accessible.
• Bring the soles of the feet together.
• Move the buttock flesh to the sides to come to the front of the buttock bones.
• Interlock the fingers and take hold of the feet.
• Inhale and elongate up through the trunk.
• Hold this position. Either end here or proceed to the full forward extension.

Practice Points

• Ground the heels into each other.
• Soften the lower abdomen and groins.
• Let the thighs turn out.
• Release the tops of the thighs down into the floor.
• Soften the lower back and broaden the back ribs.
• Lift and lengthen the sides of the chest.
• Broaden the chest and collarbones.
• Lengthen the arms.