Baddha Konasana A

Bound Angle Pose A

Sanskrit: Baddha Konasana A
English: Bound Angle Pose A
Sequence: Seated · step 93 of 124
Held for: 5 breaths
Drishti: Nasagrai, tip of nose

Getting into Baddha Konasana A

Sitting with your knees bent out to the sides, bring the soles of your feet together and draw your heels in as close to your pelvis as you can. Hold your feet with both hands and turn the soles upward, pressing their outer edges together like opening a book. Sit up tall through your spine with your chest lifted, letting your knees release down toward the floor rather than forcing them. This is the upright form, you are not folding here.

What a teacher would tell you

Keep the feet bound.
Sit up tall through the spine.
Shoulders back and down.

These are the corrections My Ashtanga speaks aloud while you hold the posture.

The whole series, counted aloud in Sanskrit or English: My Ashtanga on the App Store · the full sequence · printable chart