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.
మూలం·YogaPath sequence data — stay times as taught·one breath ≈ 5 s at an even pace·జూలై 2026న సమీక్షించాం
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 నిమిషాలు. అంతసేపూ శ్వాస ఆగకుండా సాగనివ్వండి — శ్వాసను బిగబట్టుతున్నట్టయితే, ఈ రోజుకు ఈ భంగిమ ఎక్కువ.
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, yoga, Hatha, 2.5 MET.
- That MET value is put through the standard ACSM relationship for a stated reference adult of 70 kg.
- ఫలితం అనేది దీని ఖర్చు ఆ రకమైన ఒక సాధన మీరు ఎంతసేపు సాధన చేస్తే అంతసేపటికి — ఈ ఒక్క భంగిమను పట్టి ఉంచడానికి అయ్యే ఖర్చు కాదు.
- దీన్ని మీకు తగ్గట్టు సర్దుకోండి: సంబంధం శరీర బరువుతో సరళరేఖీయంగా ఉంటుంది, కాబట్టి మీ సొంత బరువును కిలోగ్రాములలో గుణించి 70 తో భాగించండి.
kcal/min = MET × 3.5 × kg ÷ 200
= 2.5 × 3.5 × 70 ÷ 200
= 3.06 kcal per minute
అదే సాధన, గంట గంటకు
దీన్ని టైమ్టేబుల్ చదివినట్టు చదవండి: మీరు నిజంగా కూర్చునే సెషన్ నిడివిని ఎంచుకోండి, అదే ఆ సంఖ్య.
| సాధన చేసిన సమయం | 10 min | 20 min | 30 min | 45 min | 60 min |
|---|---|---|---|---|---|
| Calories | 31 | 61 | 92 | 138 | 184 |
మూలం·2024 Adult Compendium of Physical Activities·code 02150 · 2.5 MET · 70 kg రిఫరెన్స్ వయోజనుడు·జూలై 2026న సమీక్షించాం
యోగా కానివన్నీ సహా మొత్తం కార్యకలాపాల డేటాసెట్ ఇక్కడ ఉంది 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
గోడపై ఉన్న మిగతా కూర్చుని చేసే భంగిమలు
మరిన్ని కూర్చుని చేసే భంగిమలు — ముందు అదే స్థాయిలో ఉన్నవి, తర్వాత మిగతా కుటుంబం.
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 మరియు 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.
మూలం·Published asana references·asana names, alignment and cautions as taught·జూలై 2026న సమీక్షించాం
The people behind these sites
Follow the build
This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.
Amit Sharma
@amitsharmaofficial
Instagram
Geeta Patel
@geetapatelnz
Instagram
Geeta Patel
GeetaPatelYoga
Facebook
Following changes nothing here — every page stays open, with no account and no wall.
