Bound Seated Pose

About This Class

In this approachable 3-minute tutorial, Bryan Kest breaks down Baddha Konasana (Bound Angle Pose) step by step using a demonstrator. Starting from Child's Pose and moving through a tabletop transition, students arrive at a seated position with the soles of the feet together, heels drawn toward the groin. Bryan emphasizes sitting tall, engaging the abdominals for spinal support, and folding forward on the exhale by drawing the face toward the floor beyond the feet — cueing awareness of spinal length throughout. He offers modifications for all levels: beginners can use arm strength to pull deeper into the fold and gently press the knees open with the inner arms, while more flexible practitioners can extend the arms forward with palms on the floor for an added shoulder and spine lengthening variation. The breath is consistently emphasized as deep and free, and the neck is kept soft. This class is ideal for releasing tight hips and inner thighs, and suits anyone dealing with stiffness from sitting or looking to improve hip mobility.