Bound Angle Pose (Baddha Konasana)

Targets the inner groin (adductors), pelvic floor, and hip external rotators through a passive gravity-assisted stretch in a seated position. Helpful for releasing tension in the inner thighs and hips accumulated from running, cycling, or sitting, and as a quiet hip-opening transition before Pigeon or Savasana. The movement draws the soles of both feet together and lets the knees fall open to the sides, holds the feet or ankles, and either sits tall or folds the torso forward for a deeper stretch.

Cues

• Draw the soles of the feet together and let the knees drift toward the floor.