Baddha konasana - Bound angle pose

Seated yoga pose also known as Cobbler pose

Baddha konasana or the bound angle pose is a seated yoga pose. It is also known as cobbler pose (that is how Indian cobblers sit) or a butterfly pose.

 

Yogasana name in Sanskrit and the English meaning

The meaning of the name baddha konasana is baddha = bound , kona = angle, asana = pose. So baddhakonasana means bound angle pose.

It is a very easy pose and can be done by almost everybody. Practice it regularly and you will get better in doing it over a period of time.

Girl sitting in Baddha konasana - Bound angle pose

 

How to do baddha konasana - bound angle - cobbler pose

1. Sit on your yoga mat or blanket in dandasana , with your legs straight in front of you. Your back should be straight.
2. Bend both your knees, joining both your soles with each other closer to your body.
3. Hold both ankles with your hands. Stay for 30 seconds.
4. Inhale and bend forward trying to reach the floor with your head. You may place your elbows on your calves to press the legs downward but do not press the knees.
5. Bend forward only as much as you can comfortably. It should not be painful.
6. Stay in the bent position breathing normally for 1 minute or longer (up to 5 minutes) if you can.
7. While exhaling, raise your head and sit straight again. Release your ankles, spread the legs in front.

You have completed baddha konasana.

Benefits of baddha konasana - bound angle pose

Baddha konasana - Bound angle pose

1. Improves circulation.


2. Relieves sciatic pain.


3. It helps in preventing hernia.


4. Helps regulation of menses .


5. Reduces depression, fatigue and anxiety.


6. Opens up hips and stretches inner thighs and groin.


7. Stimulates the reproductive organs, overies in women.


8. Relieves the problems that come with menopause


9. It is very helpful for pregnant women as it helps in natural childbirth.


10. This pose is helpful for those with urinary problems. It stimulates kidneys and bladder.

Caution
Do not try to press your knees to the floor. Let them go down only as much as you can do without pain in the knees.