Bound Angle Pose (Baddha Konasana)

A Gentle Hip-Opening Pose for Pregnancy

Watch how it’s done below!

At Prenatal Yoga Center, we provide yoga practices tailored to the unique needs of every pregnant student. Bound Angle Pose (Baddha Konasana) is a seated pose that promotes hip opening and stretches the adductors. With proper modifications and alignment, this pose can help relieve tension in the hips and support flexibility during pregnancy.

Benefits of Bound Angle Pose

The Bound Angle Pose offers several benefits for pregnant people:

Hip Opening: Gently opens the hips, improving flexibility and creating space in the pelvic area.
Adductor Stretch: Targets the inner thighs, relieving tightness and enhancing mobility.
Postural Alignment: Encourages a neutral pelvis and a long spine, helping counteract the natural tendency for upper back rounding during pregnancy.

Alignment Tips for Bound Angle Pose

To practice Bound Angle Pose safely and effectively during pregnancy, follow these alignment cues:

Sit on a Blanket or Bolster: Elevate your hips by sitting on a blanket or bolster. If your tailbone tucks under, add another layer of support to ensure a neutral pelvis.
Position Your Feet: Bring the soles of your feet together, allowing your knees to open out to the sides. Adjust the distance of your feet from your pelvis to find comfort.
Neutral Pelvis: Sit evenly on your sit bones and avoid collapsing backward. Keep your pelvis neutral for better alignment and reduced strain.
Maintain a Long Spine: Instead of rounding your back, focus on keeping your spine long. Avoid bringing your head to your feet, as this can exacerbate upper back rounding.
Optional Forward Hinge: Hinge forward from your hips if comfortable, keeping your back lengthened and your chest open. Avoid collapsing or rounding your spine.

Modifications for Bound Angle Pose

Bound Angle Pose can be modified for comfort and safety for all expecting students:

Move Feet Forward: If sitting with the feet close to the pelvis is uncomfortable, move your feet further forward and practice Star Pose (Tarasana) instead.
Substitute with Star Pose: Those with SI (sacroiliac joint pain), SPD (symphysis pubis dysfunction), breech baby, or placenta previa should practice Star Pose instead to reduce strain on the pelvis and hips.
Add Props: Use blocks or additional blankets to support the knees or thighs as needed.

Category of Pose

Type: Seated Pose
Focus Areas: Hip opening, adductor stretching, postural alignment
Modifications: Substitute with Star Pose for SI, SPD, breech, or placenta previa; adjust foot distance for comfort

The Bound Angle Pose (Baddha Konasana) is a supportive and effective pose for opening the hips, stretching the inner thighs, and promoting alignment during pregnancy. With modifications, this pose can be safely practiced by pregnant students, offering comfort and flexibility.

Join Our Prenatal Yoga Classes Today! Enhance flexibility, open your hips, and release tension with poses like Bound Angle Pose. Join Prenatal Yoga Center for supportive prenatal yoga classes designed for every pregnant person, guided by experienced instructors who prioritize safety and comfort.