Yoga pose
Bound Angle Pose is a seated hip-opening posture with the soles of the feet together and the knees opening out to the sides. It is often more comfortable when the spine stays upright and the legs are supported rather than pushed down.
Typical hold: 30 seconds to 2 minutes
Timing: 5 to 8 slow breaths · 30 to 60 seconds · 1 to 2 minutes with support
This pose works best when you stop trying to make the knees reach the floor. The useful part is usually the steady shape of the pelvis, spine and hips, not the depth. For some bodies it feels quite open. For others, sitting higher or keeping the feet farther forward makes all the difference.
If the pose feels stuck in your lower back, slide the feet a little farther away from you. That often gives the pelvis enough room to tip forward and makes the hip opening feel clearer.
Place one or more folded blankets under your sitting bones. The small lift can make it easier to tip the pelvis forward and sit with a longer spine.
Place blocks, cushions or folded blankets under the outer thighs or knees so the legs do not have to hang in space.
Move the feet farther away from the pelvis so the legs make a wider diamond. This usually reduces the pull at the knees and groins.
Sit cross-legged with support under the hips if needed and keep the hands on the knees or thighs.
Use this if bringing the soles of the feet together bothers the knees or feels too awkward today.
Lie back with the soles of the feet together and place support under the thighs if needed.
Use this if sitting upright is tiring or if you want a quieter version with less work through the back.
Lie on your back with knees bent and feet on the floor, letting the spine settle.
Use this if getting into a seated hip opener is not comfortable or getting down to the floor needs to stay simple.
The classic version with the spine tall and the hands holding the feet or resting beside the hips.
A deeper variation where the torso tips forward from the hips while the spine stays as long as is comfortable.
A gentler version using props under the thighs or under the sitting bones to reduce effort and strain.
Stop and ease out if Bound Angle Pose brings on sharp pain in the knee, groin, or hip, or leaves soreness that lingers after you come up. Use a gentler variation or get individual guidance before trying it again.
Use these related poses when you want a more accessible way to practise a similar movement or prepare for this pose.
These poses can help prepare the movement pattern or body position used here.
When this pose feels steady and controlled, these related poses may provide a logical next step.
These poses can provide a contrasting movement or a quieter transition after this pose.
That is completely normal for many bodies. High knees do not mean you are doing the pose wrongly. Sit on a folded blanket and place support under the thighs if needed. Over time the pose often becomes steadier, but there is no need to force it.
Not necessarily. Bringing the feet very close can make the pose feel stronger, but it can also round the back or create pressure at the knees. If that happens, move the feet farther away and make a wider diamond shape with the legs.
For many people, upright is the better place to start. If you can keep length through the front of the body and hinge from the hips, a small forward lean may feel good. If the fold makes your back round or your knees complain, stay upright.
Usually you will notice it through the inner thighs, groins and outer hips. You may also feel some work in the back as you sit upright. You should not feel sharp pulling at the inside of the knees.
Yes, if the seat is comfortable enough that you are not bracing. Try 5 to 8 smooth breaths, letting the belly soften on the inhale and the inner thighs release a little on the exhale. If sitting is distracting, use support or choose Reclining Bound Angle instead.
Reviewed for yoga instruction
Certified Yoga Instructor with 5+ years of Teaching and Consistent Practice
Last reviewed: 2026-08-08
