Baddha Koṇāsana (Bound Angle Pose) is a seated hip opener where the soles of the feet are brought together and the knees open to the sides, with the torso folding forward in two variations. It is one of the most important poses for hip opening in the Primary Series and provides a welcome release after the intensity of the Kūrmāsana/Garbha Piṇḍāsana/Kukkuṭāsana sequence. It is practiced in two variations: A (chin toward floor) and B (head toward feet).

From baddha (bound, caught), koṇa (angle), and āsana (seat). The 'bound angle' refers to the angle created by the bent legs, with the feet bound together by the hands. In some traditions this is called 'Cobbler's Pose' (Bhaddha Koṇāsana) because Indian cobblers sit in this position while working.

Baddha Koṇāsana has a 15-vinyāsa count covering both A and B variations. Vinyāsa 7 (Saptaḥ) — jump through and set up the pose. Vinyāsa 8 (Aṣṭau) — Baddha Koṇāsana A, fold forward with chin toward the floor, held for five breaths. Vinyāsa 9 (Nava) — Baddha Koṇāsana B, fold forward and round the head toward the feet, held for five breaths. The two variations flow from one to the other.

From Adho Mukha Śvānāsana, inhale jump through to seated. Bring the soles of the feet together and draw the heels as close to the perineum as possible. Open the feet like a book with the hands, pressing the soles open while keeping the outer edges of the feet on the floor. Inhale lengthen the spine. For version A, exhale and fold forward, extending the chin toward the floor in front of the feet. Hold five breaths.

In variation A, the feet are together close to the groin, opened like a book by the hands. The knees descend toward the floor through gravity and hip external rotation. The torso folds forward with the spine extended, the chin reaching toward the floor. In variation B, the back rounds more, and the head drops toward the soles of the feet rather than extending the chin forward. The hands continue to hold the feet open. Both variations require the knees to descend as close to the floor as possible.

After variation B, inhale lift the head and torso upright. Close the knees together, cross the ankles, inhale lift up, exhale jump back to Catvāri. Continue through the standard vinyāsa.

Nāsāgra dṛṣṭi (tip of the nose) in both variations. In variation A, with the chin extending forward, the nose gaze is somewhat natural. In variation B, with the head rounding down, the gaze at the nose helps maintain internal focus.

Uḍḍīyāna bandha supports the forward fold and helps create the length in the spine needed for version A. Mūla bandha stabilizes the pelvis and helps tilt it anteriorly for the fold. In variation B, the bandha engagement shifts slightly to accommodate the rounded spine, but remains active to prevent the lower back from collapsing.

The heels draw as close to the perineum as comfortable. The soles of the feet press together and are opened by the hands (like opening a book). The outer edges of the feet remain on the floor. The knees descend toward the floor — do not push them down with the hands or elbows. In variation A, the spine is long and the fold comes from the hips with the chin extending forward. In variation B, the spine rounds and the forehead or crown descends toward the feet.

Pushing the knees down with the hands or elbows, which can strain the inner knee ligaments. Sitting with the feet too far from the groin, which reduces the hip-opening effect. In variation A, rounding the spine rather than maintaining extension. Not opening the feet with the hands — the book-opening action is specific and important. Rushing through the two variations without giving each its full five breaths.

Baddha Koṇāsana is a primary hip-opening posture targeting the adductors (adductor longus, brevis, magnus, gracilis) and the medial hamstrings. The external hip rotators (piriformis, obturator group) contract to open the knees. The hip flexors engage in the fold. The groin (inguinal) region is deeply stretched. The opening of the feet stretches the plantar fascia and the intrinsic foot muscles. The two variations stretch the spine in different ways — extension (A) and flexion (B).

Baddha Koṇāsana is considered one of the most therapeutically important poses for the urogenital system. It is traditionally prescribed for reproductive health, menstrual irregularities, and prostate issues. The pose opens the pelvic floor and improves circulation to the pelvic organs. It is therapeutic for inner knee and groin strain when practiced gently. In Yoga Cikitsā, it is valued for its ability to address hip stiffness that contributes to lower back pain.

If the knees are very high (far from the floor), sit on a folded blanket to elevate the hips and allow gravity to assist knee descent. Place blocks under the outer knees for support if the groin is very tight. If the forward fold is inaccessible, sit upright and focus on the hip opening without folding. The teacher may gently press the knees toward the floor during the forward fold, always communicating with the student and working with the exhale.

The entire standing sequence, particularly Baddha Koṇāsana-like openings in Trikoṇāsana and Pārśvakoṇāsana, prepare the inner thighs. The Jānuśīrṣāsana series opens the hips in external rotation. Kūrmāsana provides a deep hip opening that makes Baddha Koṇāsana more accessible. Supta Baddha Koṇāsana (reclining bound angle) is an excellent passive preparation.

Upavīśtha Koṇāsana follows in the sequence and takes the legs wide into a different hip-opening pattern, which counterbalances the adducted, externally rotated position of Baddha Koṇāsana. The vinyāsa between provides a neutral reset through the standard up dog/down dog sequence.

The bound angle represents the meeting of opposites — the two feet press together like the two hands in añjali mudrā (prayer position). Just as prayer brings the palms together in unity, Baddha Koṇāsana brings the soles together, symbolizing the union of dualities. The opening of the hips is often associated with the release of emotional holding patterns — the groin and pelvis are said to store primal emotions, and opening them can be both physically and emotionally liberating.