Baddha Konasana Uttanasana (Bound Angle Forward Bend Pose): Steps, Benefits, and Contraindications

Baddha Konasana Uttanasana (Bound Angle Forward Bend Pose) - SharpMuscle
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Baddha Konasana Uttanasana, also known as Bound Angle Forward Bend Pose, provides a gentle yet intense stretch for the hips, groins, and lower back, helping to increase flexibility in these areas. It also promotes relaxation, releases tension, and can be beneficial for relieving menstrual discomfort and digestive issues.


Known as:Baddha Konasana Uttanasana, Bound Angle Forward Bend Pose
Sanskrit name:बद्ध कोणासन उत्तानासन
IAST:Baddha Koṇāsana Uttānāsana
Pronunciation:Budd-ha ko-nuh-suh-nuh oo-tah-nuh-suh-nuh
Type:Seated forward bend, stretch
Focus:Hips, groin, inner thighs, spine, lower back
Total time:30 to 60 seconds
Drishti:Forward towards the toes;
The floor in front of you
Chakra:Muladhara (Root) Chakra, Svadhisthana (Sacral) Chakra, Manipura (Solar Plexus) Chakra, Anahata (Heart) Chakra
Indications:Hips, inner thighs, groins, lower back, shoulders, neck, abdominal organs, digestion, digestive discomfort, blood flow, circulation, nourishment, stress, anxiety, concentration, energy flow
Counterposes:Seated Forward Bend Pose (Paschimottanasana), Supine Twist Pose (Supta Matsyendrasana), Child’s Pose (Balasana), Downward-Facing Dog Pose (Adho Mukha Svanasana), Corpse Pose (Savasana)
Preparatory poses:Supta Baddha Konasana (Reclining Bound Angle Pose), Upavistha Konasana (Wide-Angle Seated Forward Bend Pose), Janu Sirsasana (Head-to-Knee Forward Bend Pose), Cat-Cow Pose (Marjaryasana-Bitilasana), Standing Forward Bend Pose (Uttanasana)
Follow-up poses:Seated Meditation (Cross-legged Position), Seated Forward Bend Pose (Paschimottanasana), Reclining Spinal Twist Pose (Supta Matsyendrasana), Legs Up the Wall Pose (Viparita Karani), Savasana (Corpse Pose)
Contraindications:Severe sciatica, deep lower back problems, or suffering from slip disc


The name “Baddha Konasana Uttanasana” is a Sanskrit name, which is made of five words — Baddha + Kona + Asana + Uttana + Asana:

  1. Baddha” = “bound” or “restrained”
  2. Kona” = “angle”
  3. Asana” = “pose” or “posture”
  4. Uttana” = “intense stretch or forward bend”
  5. Asana” = “pose” or “posture”

Therefore, the name Baddha Konasana Uttanasana describes an asana where the feet are bound together, the knees are open wide, and the practitioner folds forward with an intense stretch. The asana primarily targets the hips, groins, inner thighs, and lower back, providing a deep release and stretch in these areas.

Benefits of Baddha Konasana Uttanasana (Bound Angle Forward Bend Pose)

Baddha Konasana Uttanasana (Bound Angle Forward Bend Pose) offers a variety of physical and mental benefits, which are listed below:

Physical Benefits:

  • Deeply stretches the hips, inner thighs, and groins, increasing flexibility and improving range of motion in these areas
  • Stretches and releases the tension in the lower back, helping to alleviate discomfort and promote relaxation in the area
  • Stimulate the abdominal organs, aiding digestion and relieving digestive discomfort
  • Release tension in the shoulders and neck, which is particularly beneficial for individuals who sit for long periods or experience stress-related tension in these areas
  • Increases blood flow to the pelvis, hips, and lower back, promoting circulation and nourishment to these regions
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Mental and Emotional Benefits:

  • Enhances the relaxation
  • Calm the mind
  • Reduce stress and anxiety
  • Establishes the sense of grounding and stability, bringing attention to the present moment and promoting a sense of inner balance
  • Improved focus, mental clarity, and concentration
  • Releases the stored emotions, providing a sense of emotional release and catharsis
  • Balance and harmonize the flow of energy in the body

Baddha Konasana Uttanasana (Bound Angle Forward Bend Pose) Practice Guide

Baddha Konasana Uttanasana (Bound Angle Forward Bend Pose) combines the elements of Baddha Konasana (Bound Angle Pose) and Uttanasana (Forward Bend Pose).

In this asana, the practitioner begins in a seated position with the legs extended in front. The knees are then bent, and the feet are brought together, allowing the knees to drop out to the sides, creating a diamond shape with the legs.

From this position, the practitioner folds forward from the hips, extending the torso over the legs and reaching towards the feet or the floor. The focus is on lengthening the spine and maintaining a deep stretch in the hips, inner thighs, and lower back. The head and neck can relax, and the breath is deep and steady.

It’s crucial to approach this asana with awareness and respect for your body’s limitations. Modifying the asana with props, such as sitting on a bolster or using blocks to support the forehead, can be helpful for those with tighter hips or limited flexibility.

Step-by-step Instructions

  1. Begin by sitting in Dandasana (Staff Pose), fully extending your legs in front of you and lengthening your spine. Take a few breaths in this position.
  2. Inhale and bend your knees, bringing the soles of your feet together as close to your pelvis as possible. Draw your feet inwards, closer to your body, while allowing your knees to drop towards the floor, stretching your inner thighs.
  3. Exhale completely and lift your spine upward, primarily using the strength of your lower back.
  4. Press the outer edges of your feet firmly into the floor, and either hold onto your toes or interlock your fingers around your toes. Extend your arms out while doing this, creating a stretch.
  5. While maintaining your grip on your toes, take slow, deep breaths, elongating your spine and pushing your hips towards the floor with each exhalation. Close your eyes and remain in this basic Baddha Konasana pose for approximately six breaths, focusing on the deep inner stretch in your thighs and knees.
  6. Ensure that your chest is lifted, and your shoulders are back, while also engaging your abdominal muscles and tucking in your tummy. Use your core strength to deepen your Baddha Konasana pose.
  7. Pay attention to your body as you concentrate on the posture, particularly observing your hips to ensure they are lifted and tight.
  8. After spending a few breaths in this position, exhale and bring your torso forward, initiating the movement from your pelvis, followed by your lower abdomen, upper abdomen, chest, chin, and forehead. This sequence creates a smooth forward bend, transitioning into Baddha Konasana Uttanasana or Bound Angle Forward Bend pose.
  9. Exhale completely in this position and stretch your spine forward as much as possible. Use your outer elbows to gently push your inner thighs outward, allowing your knees to comfortably touch the floor. Holding onto your feet provides better hip balance.
  10. While in this deep forward stretch, ensure that your back is adequately stretched and that there is minimal pressure in the middle back. The power of this pose originates from the pelvis and lower back.
  11. When you feel comfortable, extend your arms in front of you on the floor and, using the strength of your neck, walk your fingers forward, deepening the stretch. This is where Uttanasana becomes prominent, as it involves an intense stretch of the arms and spine.
  12. Remain in this forward bend for approximately eight breaths or more. With each exhalation, move your torso forward and your face downward. Remember that touching the floor with your forehead is not as important as properly elongating your spine. Focus on controlling your entire back through breathing, and eventually, your face will naturally move forward and downward towards the floor.
  13. To release from the pose, inhale and lift your head first, followed by your chest, upper abdomen, lower abdomen, and finally your pelvis.
  14. Exhale and return to a seated position in Baddha Konasana. Take a few breaths here, allowing your hips and back to relax by placing your palms on the floor behind you. Lean your head back and loosen your lower back completely. This counter-movement will enhance hip flexibility and strengthen the back.
  15. Repeat this pose, gradually deepening it each time, and hold the posture for a longer duration of breaths.
  16. Finally, relax and stretch your legs out, returning to Dandasana (Staff Pose) to rest.
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Common Mistakes

Common mistakes in practicing Baddha Konasana Uttanasana can impact the effectiveness of the asana and potentially lead to discomfort or injury. It is helpful to practice under the guidance of a qualified yoga instructor/teacher who can provide proper alignment cues and modifications tailored to your needs.

However, the common mistakes of Bound Angle Forward Bend Pose are explaining below:

  1. Rounded or Slumped Spine: One common mistake is rounding or slumping the spine while folding forward. This can limit the benefits of the asana and put unnecessary strain on the lower back. It’s crucial to maintain an elongated and straight spine throughout the asana to ensure proper alignment and minimize the risk of lower back discomfort or injury.
  2. Excessive Force on Knees: Pushing the knees down forcefully with the hands is another mistake that can place excessive strain on the knee joints. This can lead to discomfort or potential injury, especially if there are pre-existing knee issues. Instead, allow the knees to naturally fall towards the floor, without forcing or pushing them down. Focus on a gentle and gradual stretch in the inner thighs and groins.
  3. Lack of Engagement in the Core: Neglecting to engage the core muscles can result in a lack of stability and support in the asana. The core muscles play a crucial role in maintaining proper alignment and balance. By actively engaging the abdominal muscles, you can support the spine and create a stronger foundation for the asana.
  4. Overstretching or Straining: Going too deep into the forward fold or forcing the body beyond its comfortable range of motion can lead to overstretching or straining the muscles, particularly in the hips, groin, and lower back. It is important to respect your body’s limits and practice with awareness. Gradually deepen the asana over time, listening to your body and stopping at a point where you feel a gentle stretch without pain or discomfort.
  5. Holding the Breath: Holding the breath or shallow breathing during the asana is a common mistake that limits the flow of energy and relaxation. Deep, slow breathing helps to calm the nervous system, promote relaxation, and enhance the benefits of the asana. Focus on maintaining a steady and smooth breath throughout the practice.
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Modifications and Variations

Modifications and variations in Baddha Konasana Uttanasana can be helpful to accommodate different levels of flexibility, address specific needs, or enhance the benefits of the asana. It is crucial to listen to your body, honor your limitations, and choose the modifications or variations that suit your needs.

However, the modifications and variations of Bound Angle Forward Bend Pose are explaining below:

1. Use Props

Props such as yoga blocks or blankets can be used to provide support and make the asana more accessible. Placing a block or blanket under the hips can help elevate the pelvis, reducing strain on the lower back and making it easier to maintain an upright spine. Props can also be used to support the hands or forearms if reaching the feet is challenging. This modification allows individuals with limited flexibility to experience the benefits of the asana with greater comfort.

2. Butterfly Variation

In the butterfly variation, instead of folding forward, you gently bounce the knees-up and down, resembling the fluttering of butterfly wings. This variation can help improve mobility in the hips and increase circulation in the lower body. It can be beneficial for individuals who may have discomfort or restrictions in forward folding.

3. Supported Bound Angle Pose

For individuals with tight hips or discomfort in the groin area, using props to support the knees in the Bound Angle Pose can provide a modified version. Place blocks or folded blankets under the outer thighs to support the knees and allow for a more relaxed and comfortable stretch in the inner thighs and groins.

4. Dynamic Movement

Instead of holding the asana statically, incorporating gentle rocking or swaying movements can add a dynamic element. This helps to create fluidity in the asana, enhances the release of tension, and promotes relaxation.

5. Chair Modification

For individuals with limited mobility or balance concerns, a seated version of the asana can be done on a chair. Sit on the edge of the chair, bring the soles of the feet together, and allow the knees to drop out to the sides. This modification provides a similar hip and groin stretch while providing added stability and support.

Precautions and Contraindications

Consider precautions and contraindications when practicing Baddha Konasana Uttanasana, especially if you have specific conditions or injuries:

1. Severe Sciatica

Sciatica refers to pain radiating along the sciatic nerve, which can be caused by compression or irritation of the nerve roots in the lower back. In Bound Angle Forward Bend Pose, folding forward can potentially aggravate the sciatic nerve, leading to increased pain or discomfort. It is advised for individuals with severe sciatica to avoid deep forward bends or to modify the asana by keeping the spine straight and avoiding excessive forward folding.

2. Deep Lower Back Problems or Slip Disc

Individuals with deep lower back problems, such as chronic lower back pain or slip disc (herniated disc), should approach Baddha Konasana Uttanasana with caution. Deep forward folding in this asana can place additional stress on the lower back and potentially worsen the condition. It is crucial to listen to your body and avoid any movements that cause pain or discomfort. It is advisable to seek guidance from a healthcare professional or a qualified yoga instructor/teacher, who can provide appropriate modifications or alternative asanas to protect the lower back.

3. Avoid pushing the knees down forcefully with your hands

When practicing Bound Angle Forward Bend Pose, it is generally recommended to avoid pushing the knees down forcefully with your hands. This action can place excessive pressure on the hips, knees, and lower back, potentially causing strain or injury. Instead, allow the knees to naturally fall towards the floor, without forcing or pushing them down. Focus on maintaining a comfortable stretch in the inner thighs and groins without overexerting or creating discomfort.

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