Bulb Pose
Kandāsana
Works on Hip rotators · Inner thighs · Groin
How to do it
- Sit tall, bend the knees out wide and bring the soles of the feet together in front of you.
- Hold the feet or ankles and draw the heels up toward the lower belly, soles facing up, knees heavy toward the floor.
- Lengthen the spine, lift the chest and breathe steadily for a few breaths; release the feet slowly.
To come out, release the feet, extend the legs and shake them out.
Common mistakes
- Don’t force the heels up with the hands: let the hips open.
- Don’t round the back.
- Don’t practise with cold hips.
Benefits
- A deep opening of the hips and groin.
- Builds awareness of the pelvis.
- Teaches patience.
Make it easier or different
- Easier: take Bound Angle Pose with the feet further from the body.
- Hips tight: sit on a folded blanket.
- Knee tension: support the knees with blocks.
Take care: Only after a thorough hip warm-up. Skip with knee, hip or groin injuries.
What next
Not medical advice. Ease off if anything feels sharp or wrong.
Similar poses Hips
Both Feet Behind the HeadAdvanced
Center SplitsAdvanced
One Foot Behind the HeadAdvanced
Reclined Foot Behind the HeadAdvanced
Reclining SplitsAdvanced
Splits (Monkey Pose)Advanced