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.

Ardha Navasana - Half Boat Pose

Yoga seated pose - Ardha naukasana

Ardha navasana half boat pose is also known as ardha naukasana. Here is the meaning of the Sanskrit name of this pose. Ardha means half. Nava / nauka means boat or ship. The pose is named such as the final posture of this asana resembles a boat.

Ardha navasana is a little difficult in the beginning, especially if your back is not strong. But with practice can help you improve. Navasana needs lot of practice.

 

How to do ardha navasana - yoga boat pose

• Sit in dandasana (staff pose).
• Put your hands behind your head, interlocking fingers. Stretch your elbows out to the sides.
• While exhaling, raise the legs from the floor, keeping them stretched and stiff.
• Keep the knees tight and point the toes upwards. Your feet should be together and touching each other. Your upper body would be tilting a little backwards.
• No part of the spine should be touching the floor. Spine should be straight. Your head and feet will be on the same level.
• You are now in the position of ardha navasana.
• Stay in the pose as long as you can with normal breathing.
• To get out of the pose, exhale, lower the hands by your side, and legs straight on the floor.

 

Benefits of ardha navasana - half boat pose are same as the half boat pose / half navasana.

1. Strengthens the hips, lower back and spine.
2. Tones the abdominal muscles and digestive organs.
3. Tones arms and leg muscles
4. Stimulates the intestines, kidneys.
5. Improves digestion
6. Useful for those with hernia, prostate and thyroid problems.
7. Improves stamina and determination.
8. Relieves stress
9. Works on your core.