Bound Angle Pose

About This Pose

Bound Angle Pose is one of those poses where the instruction sounds simple and the reality is quite varied. Sit with the soles of the feet together, knees falling open to the sides. Some people's knees are six inches from the floor. Others are at the level of the hips or higher. Both are completely normal. The goal is not to push the knees toward the floor. The goal is to sit with a neutral pelvis, feel the gentle stretch in the inner thighs and groin, and breathe. Pushing the knees down actively tends to create tension rather than release. What often needs adjusting: the pelvis. Most people tip backward at the pelvis when they sit in this position, which rounds the lower back and takes the stretch out of the inner thigh. Sitting on a folded blanket or cushion to elevate the hips corrects this. With the hips elevated, the pelvis can be neutral and the spine can be tall. For a deeper stretch, fold the torso forward over the feet. Hinge from the hips, not the waist, and let the spine stay long rather than rounding sharply. This pose works the inner thighs and adductors gently over time. It is also useful preparation for sitting in meditation and for reducing tension in the pelvic floor, which many people carry unconsciously. Held for two to three minutes, it becomes a different experience than a thirty-second version. The inner groins begin to soften in a way that feels almost like letting go.

How to Practice

1. 1

   Sit with both legs extended, then bend both knees and bring the soles of the feet together.

2. 2

   Let the knees fall open to the sides and draw the heels as close to the body as comfortable.

3. 3

   Hold the feet or ankles with both hands.

4. 4

   On an inhale, lengthen the spine tall. On each exhale, gently hinge forward from the hips.

5. 5

   Let the inner groins and inner thighs soften — do not push down on the knees.

6. 6

   Hold for 5–10 breaths, walking the hands further forward on each exhale to deepen.

Benefits

• Opens the inner thighs and groin
• stretches the hips
• improves circulation