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Bound Angle Pose
Baddha Konasana — Opens the hips and inner thighs and is often used to relieve tension after sitting or standing all day.
How to do it
Sit and bring the soles of the feet together, letting the knees fall open. Hold the feet and sit tall.
Benefits
Opens the hips and inner thighs and is often used to relieve tension after sitting or standing all day.
Cautions
Support the knees on cushions if they sit high, and avoid pressing them down forcefully with a groin or knee injury.
Calories by time
Rough estimates for about a 70 kg adult — heavier bodies and harder effort burn more.
| Time | Approx. calories |
|---|---|
| 5 min | 9 kcal |
| 10 min | 18 kcal |
| 20 min | 36 kcal |
| 30 min | 54 kcal |
Related poses
Downward-Facing Dog
Lengthens the hamstrings, calves and spine, builds shoulder and arm strength, and gently energises by putting the head below the heart.
Mountain Pose
The foundation for all standing poses. Improves posture, balance and body awareness, and steadies the breath.
Child's Pose
A resting pose that gently stretches the back and hips and calms the nervous system. A good place to pause during any practice.
Pigeon Pose
A strong opener for the hips and glutes, often used to release tightness from running and sitting.
Source: Pose guidance paraphrases widely-taught yoga instruction; calorie estimates are approximate. · checked 2026-09-04
Frequently asked questions
What are the benefits of Bound Angle Pose?
Opens the hips and inner thighs and is often used to relieve tension after sitting or standing all day.
Who should be careful with Bound Angle Pose?
Support the knees on cushions if they sit high, and avoid pressing them down forcefully with a groin or knee injury.
How many calories does Bound Angle Pose burn?
Roughly 1.8 calories a minute for about a 70 kg adult, so around 18 in a ten-minute hold or repetition. Effort and body weight change this a lot.
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