Bound Angle Poseबद्ध कोणासन
Baddha Koṇāsana — a beginner seated pose that works the hip adductors, hip flexors, spinal erectors.
1–3MINUTES HELD
One line on the timetable. Bound Angle Pose is held 1–3 minutes, with the breath moving throughout — and it takes its place inside 3 of the practices posted on this site.
ஆதாரம்·YogaPath sequence data — stay times as taught·one breath ≈ 5 s at an even pace·மறுபரிசீலனை ஜூலை 2026
How to do Bound Angle Pose
Read all of it before starting, and read the cautions further down before starting at all.
Sit on the edge of a folded blanket with the legs straight out in front.
Bend both knees and bring the soles of the feet together, letting the knees fall out to the sides.
Draw the heels in only as close as the hips allow while the pelvis can still stay upright.
Hold the ankles or shins — not the toes — and lift up through the spine.
Support both knees on blocks or cushions if they hang high, and hold with steady breathing.
Hold: 1–3 minutes. Keep the breath moving throughout — if you are holding it, the pose is too much for today.
Muscles worked
Where the effort and the lengthening land. Primary groups do most of the work; secondary groups assist or are stretched.
What Bound Angle Pose does
Described mechanically — what the movement does to muscle and joint. Not a list of conditions it treats, because a pose does not treat conditions.
- Stretches the inner thighs with both hips in external rotation.
- Loads the spinal erectors to hold the pelvis upright while the legs are wide.
- Takes the hips through a range that walking and cycling never produce.
Bound Angle Pose is one of 29 seated poses in this library and one of 88 poses rated beginner. Poses taken on the floor, where the pelvis is the base and the spine works above it.
Who should skip Bound Angle Pose, or change it
- Groin or adductor strain — widen the feet away from the body.
- Knee injury: support the knees so they are not hanging.
- Recent hip replacement, where external rotation is often limited.
- Sacroiliac pain, which a very wide-knee position can aggravate.
General information only — not medical advice. Some asanas are unsuitable during pregnancy, injury or specific conditions. Learn from a qualified teacher and stop if anything hurts. If you are pregnant, recovering from surgery or managing any health condition, ask your doctor before starting a practice, and learn the pose itself from a qualified teacher who can see you move.
Common mistakes in Bound Angle Pose
What tends to go wrong, and the specific correction — not "engage your core".
MistakePushing the knees down with the hands or bouncing them.
FixLet the knees rest on props and breathe; forcing an adductor stretch is how it strains.
MistakeRounding the back to bring the heels closer.
FixMove the feet a hand's width away from the body and sit tall instead.
How the energy figure on a yoga timetable is reached
- Nobody has measured a single asana in a metabolic cart, so no per-pose figure is published here — not by this site and not by anyone.
- The pose is matched to the nearest style of practice in the 2024 Adult Compendium of Physical Activities. Bound Angle Pose sits at code 02150, யோகா, ஹத, 2.5 MET.
- That MET value is put through the standard ACSM relationship for a stated reference adult of 70 kg.
- The result is the cost of a practice of that kind for as long as you practise — not the cost of holding this one shape.
- Scale it to yourself: the relationship is linear in body mass, so multiply by your own weight in kilograms and divide by 70.
kcal/min = MET × 3.5 × kg ÷ 200
= 2.5 × 3.5 × 70 ÷ 200
= 3.06 kcal per minute
The same practice, hour by hour
Read it the way you would read a timetable: pick the length of session you actually sit down for, and that is the figure.
| Time practising | 10 நிமிடம் | 20 நிமிடம் | 30 நிமிடம் | 45 நிமிடம் | 60 நிமிடம் |
|---|---|---|---|---|---|
| கலோரிகள் | 31 | 61 | 92 | 138 | 184 |
ஆதாரம்·2024 பெரியவர்களுக்கான உடற்செயல்பாடுகளின் தொகுப்பு·code 02150 · 2.5 MET · 70 kg reference adult·மறுபரிசீலனை ஜூலை 2026
The whole activity dataset, including everything that is not yoga, is at BurnLab.
Asked before class
How do you do Bound Angle Pose?
Sit on the edge of a folded blanket with the legs straight out in front. Bend both knees and bring the soles of the feet together, letting the knees fall out to the sides. Draw the heels in only as close as the hips allow while the pelvis can still stay upright. Hold the ankles or shins — not the toes — and lift up through the spine. Support both knees on blocks or cushions if they hang high, and hold with steady breathing. Hold for 1–3 minutes.
What does Bound Angle Pose work?
Primarily the hip adductors, hip flexors, spinal erectors, with the glutes, lower back, ankles assisting or lengthening. In mechanical terms: stretches the inner thighs with both hips in external rotation.
Who should not do Bound Angle Pose?
Groin or adductor strain — widen the feet away from the body. Knee injury: support the knees so they are not hanging. Recent hip replacement, where external rotation is often limited. Sacroiliac pain, which a very wide-knee position can aggravate. 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.
Is Bound Angle Pose suitable for beginners?
Yes. Bound Angle Pose 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.
How many calories does Bound Angle Pose burn?
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 Pose 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.
Sequences that use Bound Angle Pose
The rest of the seated poses on the wall
More seated poses — first at the same level, then the rest of the family.
Asana names are traditional. Every step, benefit and caution on this page is written for YogaPath rather than reproduced from any book, studio or other library — see how this site is written மற்றும் what it is written from. General information only — not medical advice. Some asanas are unsuitable during pregnancy, injury or specific conditions. Learn from a qualified teacher and stop if anything hurts.
ஆதாரம்·Published asana references·asana names, alignment and cautions as taught·மறுபரிசீலனை ஜூலை 2026
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