SeatedBeginner
Seated Foot Hold
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About This Pose
Seated Foot Hold is a hip-opening posture where you hold the soles of your feet together while seated, commonly known as Bound Angle Pose prep. By holding the feet and gently opening the knees, this pose stretches the inner thighs and groin while improving hip external rotation. It's a foundational hip opener suitable for all levels.
Step-by-Step Instructions
- 1
Sit tall and bring the soles of your feet together
- 2
Hold your feet with both hands
- 3
Draw your heels toward your pelvis
- 4
Let your knees fall open to the sides
- 5
Sit up tall, lengthening through the spine
- 6
Option to gently press knees down with elbows
- 7
Hold for 8-10 breaths
Alignment Cues
- Keep the spine long and lifted
- Allow knees to drop naturally without forcing
- Ground through sitting bones
- Relax the hips and let gravity work
Benefits
- Opens the inner thighs and groin muscles
- Improves hip external rotation
- Stretches the adductor muscles
- Prepares for deeper hip openers
- Calming pose for stress relief
Modifications
- Sit on cushion
Variations
- Hands on ankles
Cautions & Contraindications
Cautions
- Avoid collapsing chest
Avoid this pose if you have:
- Hip pain
Quick Facts
Primary Focus
hipsSecondary Focus
spine
Suggested Hold
30 seconds
Tags
seatedhip-openinggrounding
Equipment
yoga mat
