Mobility · Yoga
Bound Angle Pose
Bound Angle Pose is a seated stretch with the soles of your feet together and your knees open to the sides. It gently stretches your inner thighs and works on hip mobility.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Sit on your mat with your legs extended in front of you.
- Bring the soles of your feet together with your knees open to the sides.
- Rest your hands around your ankles.
- Hold this position with your torso upright.
- Guide your knees together with your hands.
- Extend your legs to release the pose.
Form cues
- Breathe slowly and evenly
- Relax your shoulders away from your ears
- Keep weight even through both sitting bones
Common mistakes
- Pressing the knees downLet gravity lower your knees rather than pushing them toward the floor.
- Rounding the lower backSit on a folded blanket to make it easier to keep your spine long.
- Pulling the heels too closeSlide your feet farther from your pelvis until the position feels comfortable.
Safety
Forcing the knees downward can strain the inner thighs or irritate the knees, especially when hip mobility is limited.
- Place blocks or folded blankets beneath your outer thighs if your legs need support.
- Stay within a gentle stretch without bouncing.
- Release the pose if you feel sharp pain, knee discomfort, or pinching in the hips.
If you have an existing hip, groin, or knee injury, use a supported version or ask a physiotherapist whether this pose is appropriate.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Blanket (optional)
- Yoga Block (optional)
- Yoga Mat
- Yoga Strap (optional)
Sets and reps
- Sets
- 1–3
- Target
- 20–60 seconds
- Rest
- No rest timer
Start at the shorter end of the range while you learn a comfortable position.