Bound Angle Pose

A seated yoga pose that stretches the inner thighs, hip flexors, and groin area. Excellent for improving hip mobility and flexibility.

Instructions

1. Sit on a mat with your legs extended in front of you.
2. Bend your knees and bring the soles of your feet together in front of you.
3. Allow your knees to drop outward toward the floor, creating a butterfly or diamond shape with your legs.
4. Sit upright with your spine neutral and your shoulders relaxed.
5. You can hold your feet or ankles gently with your hands for stability.
6. Maintain steady, deep breathing throughout the hold.
7. You can deepen the stretch by gently pressing your knees toward the floor with your elbows.
8. Hold for 30-60 seconds or longer, breathing into any sensation in your inner thighs and hips.

Tips

• This is a gentle stretching position, not a strength exercise
• Avoid forcing your knees toward the floor—work within your current mobility
• A forward fold from this position increases the hip and hamstring stretch
• Using yoga blocks under your knees reduces the intensity if needed
• Consistency is more important than depth—regular practice improves flexibility
• Excellent preparation pose before lower body training or as part of a cool-down routine