Bound Angle Pose (Baddha Konasana)

The Story Behind the Name:

Baddha Konasana – Bound Angle Pose (BAH-dah cone-AHS-anna) is one of an essential prominent yoga poses for beginners and one of the best hip openers.

Baddha Konasana – Bound Angle Pose is also known as Cobbler’s Pose or Butterfly Pose.

Baddha Konasana – Bound Angle Pose comes from three Sanskrit words:

• Baddha = Bound
• Kona = Angle or Split
• Asana = Posture or Pose

Usually you may find this yoga pose under the name Baddha Konasana – Bound Angle Pose but in some other texts this pose is mentioned as Bhadrasana what means “the posture of the throne” that comes from the Sanskrit term ‘Bhadra’  what is translated as ‘throne.’

Difficulty Level:

• Beginner

Drishti point:

• Nose

Technical details and how to start:

• Get into the Dandasana initial seated position, inhale and bring your feet as close to your groin as possible, with soles touching each other (Position A).
• As you exhale, bend forward (Position B) to hold your feet with your hands and pull them towards yourself.
• Keep pulling your feet until you feel a mild stretch in the inner thighs.
• Do not curve your back. Hold the position for 5 breaths.
• Slowly, go back into the starting position. Breathe normally.  

Health Benefits:

• Stimulates abdominal organs, ovaries and prostate gland, bladder, and kidneys.
• Stimulates the heart and improves general circulation.
• Stretches the inner thighs, groin, and knees.
• Calms the brain and helps alleviate stress , relieves mild depression, anxiety, mood swings, and fatigue.
• Soothes menstrual discomfort and sciatica.
• Helps relieve the symptoms of menopause.

Beginner’s tips

• Do not push your knees down with your hands, let them stretch naturally.
• Don’t round your back and shoulders.
• Relax the shoulders.
• Use a block under each knee for support if your knees are high from the floor.
• If your hips are tight, make sure to sit up on a folded blanket.

Safety Precautions

• Avoid this pose if you have a groin or knee injury.
• Avoid this pose if you experience any pain while performing it.
• First do position A before you move to Position B.
• If you have any medical concerns, talk with your doctor before practicing yoga.

Please Note:

People who decide to start practising Yoga and who are suffering from any cardiac problem, asthma, back pain, high blood pressure, neck, shoulder or spine injury or any other health related issue, should consult a doctor before starting any yogic activities and eliminate the positions that are not suitable for their particular case. Also, some particular asanas such as inversion asanas are not recommended for female practitioners who are menstruating.