Bound Angle Pose - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Bound Angle Pose

Step by step instructions, muscle activation and variants for the Bound Angle Pose.

EasyInner thighs

About this exercise

The Butterfly Yoga Pose is a seated stretch that targets the inner thighs, groin, and hips. By bringing the soles of the feet together and allowing the knees to open to the sides, gravity and gentle pressure gradually increase hip flexibility, making it a staple warm-up and cool-down movement.

How to Perform

  • Sit on the floor with your spine tall and legs extended
  • Bend both knees and bring the soles of your feet together in front of you
  • Let your knees fall open to the sides as far as is comfortable
  • Hold your feet or ankles with both hands
  • Sit tall and lengthen your spine on each inhale
  • On each exhale, gently press your knees closer to the floor using your elbows if desired
  • Hold for the desired duration, breathing steadily

Muscle Activation

Primary
Inner thighs

Common Mistakes

Common mistakes content is coming soon.

About the Bound Angle Pose

The Bound Angle Pose is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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