Bound Angle (A/B/C)

A seated posture with the soles of the feet together and the knees opening wide. The A, B and C variations explore upright sitting, folding and resting through different relationships to the spine, pelvis and breath.

“Sit with ease. Let the knees be heavy. Meet the breath where it is.”

Baddha Konasana invites the body to organise around a wide seated base. It asks less for depth and more for listening. The feet, knees, hips and spine reveal how the body responds to external rotation, forward movement and quiet holding.

The purpose is not to press the knees down or make a dramatic shape. The purpose is to find a version where the pelvis, spine and breath can stay in conversation. Support is part of the posture.

1. 1Sit on the floor or on a folded blanket.
2. 2Bend the knees and bring the soles of the feet towards one another.
3. 3Let the knees move out to the sides.
4. 4Hold the feet, ankles or shins with ease.
5. 5For variation A, remain upright and allow the spine to lengthen.
6. 6For variation B, explore a gentle forward fold from the pelvis.
7. 7For variation C, allow the spine to round if that feels restful.
8. 8Support the knees or outer thighs if there is pulling or strain.
9. 9Breathe naturally and stay for several breaths.

Instead of searching for the “correct” position, notice:

• •Can the pelvis rest without tipping you sharply backwards?
• •Are the knees hanging, gripping or asking for support?
• •Can the feet stay lively without becoming tense?
• •Does the spine want to lengthen, fold or soften today?
• •What changes when the distance between the heels and pelvis shifts?

Let the breath show you how much effort is present. If the breath becomes thin, held or pushed, explore more height under the pelvis, more support under the knees or a smaller fold.

Notice the relationship between pelvis, knees and spine before suggesting a deeper shape. Some students will need height to sit comfortably. Others may need support under the thighs so the legs can soften without being forced.

Reflect after practising:

• •What version felt most available today?
• •Did support change the way your legs or breath responded?
• •Where did you notice effort that was not needed?
• •Did folding forward feel spacious, strained or unnecessary?

Rather than mistakes, you may notice:

• •Pressing the knees towards the floor
• •Rounding because the pelvis cannot tip forward
• •Pulling hard on the feet
• •Gripping through the jaw or shoulders
• •Holding the breath
• •Sitting too low for the pelvis to settle

• •Sit on a folded blanket or bolster
• •Place blocks under the outer thighs or knees
• •Move the feet further away from the pelvis
• •Practise with the back against a wall
• •Stay upright rather than folding
• •Rest the forearms on props in the forward variation

• ✓The pelvis feels supported.
• ✓The knees are not being forced down.
• ✓Breathing remains comfortable.
• ✓The shoulders and jaw have softened.
• ✓The chosen variation feels sustainable.