Bound Angle Pose

Bound Angle Pose (front) - Iana Varshavska

The English translation of the Sanskrit term ‘Bhadra’ is ‘throne’. Bhadrasana means “the posture of the throne”. In other texts, you may find this yoga pose under the name Baddha Konasana (Bound Angle Pose). Baddha means ‘bound’, ‘caught’, ‘held’, and Konasana means ‘angle’. Baddha Konasana is one of the prominent yoga poses mentioned in the Hatha Yoga Pradipika.

Bound Angle Pose is considered a base pose as bound angle pose variations can be derived from this pose.

Step-by-Step Instructions

Step 1
Begin seated in Staff Pose (Dandasana) with your spine straight and your legs extended in front of you on the mat. Rest your arms at your sides with your palms on the mat.
Step 2
Bend your knees and draw your heels in toward your pelvis. Press the soles of your feet together and let your knees drop open to both sides. It’s important to allow your knees to drop open only as far as they will go — never press on your knees in this pose!
Step 3
Clasp your big toes with your first two fingers. Press the outer edges of your feet firmly together, and also press them firmly into the floor.
Step 4
Sit up straight. Extend through the length of your entire spine through the crown of your head.
Step 5
Gaze softly straight ahead, or at the tip of your nose.
Step 6
Hold the pose for up to five minutes. To release the pose, first release the clasp from your toes. Then, gently lift your knees and extend your legs once again along the floor in Staff Pose (Dandasana).

Pose Detail

Benefits and Contraindications


Stimulates abdominal organs, ovaries and prostate gland, bladder, and kidneys.

Stimulates the heart and improves general circulation.

Stretches the inner thighs, groins, and knees.

Helps relieve mild depression and anxiety.

Soothes menstrual discomfort and sciatica.

Helps relieve the symptoms of menopause.

Therapeutic for flat feet, high blood pressure, infertility, and asthma.

Consistent practice of this pose until late into pregnancy is said to help ease childbirth.

Traditional texts say that Baddha Konasana destroys disease and gets rid of fatigue.


Groin or knee injury: Only perform this pose with blanket support under the outer thighs.

Photo poses in different angles


  • Sit up on a cushion or a folded blanket to encourage your pelvis to tilt forward
Modifications & Variations
  • Seated Butterfly Pose
  • Bound Angle Pose Blocks
  • Bound Angle Pose Arms Behind
  • Bound Angle Pose Feet Thighs Partner
  • Inverted Butterfly Pose Twist Variation Aerial
  • Bound Angle Pose Forward Bend Hands Feet Aerial
  • Womb Staff Pose
  • Revolved Butterfly Pose Hand Variation
  • Half Butterfly Pose Variation Forward Bend
  • Upward Star Pose Feet Arms Overhead
  • Revolved Bound Angle Pose
Top Preparatory Poses
  • Seated Forward Bend Pose
  • Head To Knee Pose
  • Garland Pose
Top Follow-Up Poses
  • Butterfly Pose A
  • Butterfly Pose Variation Forward Bend
  • Bound Angle Forward Bend

Iana Varshavska
Iana Varshavska
Website administrator

In love with yoga and everything that goes along with it. Iana is a Registered Yoga Teacher (RYT) who has completed the 200-hour Yoga Teacher Training Certification by the Yoga Alliance U.S. In addition to that, she is constantly studying and improving her skills in various aspects of yoga philosophy, yoga anatomy, biomechanics, and holodynamics.