Gaze up, chin levelFront knee over the ankleBind behind the backBack leg strongBack footBound Side Angle
Baddha Pārśvakoṇāsana
Read what the gnome says
Bound Side Angle! From a lunge, twist and thread the arm under the front thigh, then wrap the other arm behind the back and clasp the hands. Open the chest to the side wall. Keep the front knee over the ankle. Breathe, bold gnome.
Works on Obliques · Quadriceps · Glutes
How to do it
- Step into a lunge, front knee bent over the ankle, back leg long.
- Lower the same-side arm inside the front thigh and wrap the other arm behind the back to clasp.
- Hold, lifting the chest and keeping the knee stacked over the ankle; switch sides.
Common mistakes
- Don’t let the front knee fall inward.
- Don’t force the bind: use a strap.
- Don’t drop the chest toward the thigh.
Benefits
- Gently mobilises the spine.
- Stretches the back, hips and shoulders.
- Leaves the back feeling fresh and long.
Take care: Go easy or skip if you have back or neck pain, or are pregnant. Twist from the whole spine, not by cranking the neck or lower back.
Not medical advice. Ease off if anything feels sharp or wrong.
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