Bound Angle Forward Foldउत्तान बद्ध कोणासन

Sit on a folded blanket with the soles of the feet together and the knees out to the sides. Move the heels a hand's width away from the body so there is room to hinge. Hold the ankles or the outer feet and lengthen the spine on an inhale. Exhale and fold forward from the hip crease, letting the chest travel towards the feet. Rest the forehead on a bolster or stacked blocks, hold, then rise slowly. Hold for 1–3 minutes.

Primarily the hip adductors, spinal erectors, glutes, with the lower back, hip flexors, hamstrings assisting or lengthening. In mechanical terms: deepens the inner-thigh stretch of Bound Angle by adding hip flexion on top of the rotation.

Groin or adductor strain — move the feet further away and fold less. Knee injury: support both knees on blocks throughout. Low back or disc injury, where a rounded seated fold is not appropriate. Later pregnancy, where folding over a closed leg position compresses the belly — sit upright instead. This is general information, not medical advice — if any of these apply to you, ask your doctor and learn the pose with a qualified teacher rather than from a page.

Yes. Bound Angle Forward Fold is a beginner-level pose on this site, which means it is learnable in a first class and has a version that works for most bodies. The cautions above still apply.

The honest answer is that nobody has measured a single asana. The 2024 Adult Compendium of Physical Activities publishes MET values for styles of yoga, not for individual poses. Bound Angle Forward Fold sits closest to Compendium code 02150, yoga, Hatha, at 2.5 MET — about 92 kcal for 30 minutes of that kind of practice for a 70 kg adult. Holding one pose for a minute is a rounding error either way.