Daily tip · Monday 28 September 2026

Baddha Konasana: Hip Opener for Long Sitters

The Bound Angle Pose is a gentle, deep hip opener that undoes what modern chairs do. Five minutes daily, and the tightness that comes from sitting begins to release — restoring the mobility your hips were designed to have.

5 minutesBeginnerHip Mobility

Baddha Konasana: Hip Opener for Long Sitters

How to do it

Sit on the floor with the spine tall. If your hips feel tight, sit on a folded blanket.
Bring the soles of the feet together, letting the knees fall out to the sides.
Hold the feet gently with your hands, or let the hands rest on the ankles.
Inhale — lengthen the spine, lift the crown of the head.
Exhale — allow the knees to relax further toward the floor. Do not force.
Optional: fold forward from the hips (not the back), resting the elbows on the thighs.
Hold for 3-5 minutes, breathing deeply.

The storyThe human hip joint is a wonder of biomechanical design — six directions of movement, capable of astonishing flexibility. But modern life uses only one range: seated flexion. Baddha Konasana restores what the chair takes away.

The scienceThis posture targets the adductor group (inner thighs) and the deep hip external rotators, both of which shorten from prolonged sitting. Regular practice improves hip external rotation range, which is protective for lower back health — tight hips force the lumbar spine to compensate. Improved hip mobility also benefits digestion and reproductive health by supporting pelvic circulation.

Heritage wisdomBaddha Konasana translates as 'bound angle pose'. Also called Cobbler's Pose because Indian cobblers sat in this position all day. In Siddha tradition, this posture is said to gently stimulate the Muladhara (root) energy centre and support pelvic organ health.

Who this is forOffice workers, cyclists, drivers, anyone with tight hips. Especially valuable for people preparing for pregnancy (with midwife approval), and for elderly practitioners maintaining hip range.

Take careIf you have knee injuries or hip replacements, place cushions under the outer thighs so the knees are supported and do not overdrop. Never force the knees down with the hands — that stresses the knee joint.

Best timingAny time. Excellent evening practice.

Four-week progressionWeek 1: 3 minutes upright. Week 2: 3 minutes + gentle forward fold. Week 3: 5 minutes with deeper fold. Week 4: 5 minutes with Ujjayi breath.

Want help doing this properly?

Master Segar and the SEGA team offer personalised guidance — for individuals, families, offices and schools. Message us and we will walk you through it.

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