Baddha Konasana - Bound Angle Pose
Baddha Konasana (BAH-dah koh-NAH sah-nah) is derived from the Sanskrit names Baddha which mean bound and Kona which means angle. This asana is best practiced early in the morning or late in the evening when you have not just had food.
The pose is also known as the butterfly pose or cobbler’s pose.
Baddha Konasana Step by step
Step 1: sit on a mat with your legs straight out. If you have tight groin or hips sit on a blanket to raise yourself off the ground. Bend both knees and place the soles of your feet together allowing the legs to release out to the sides.
Step 2: Ensure that you are seated upright. You can confirm this by reaching back and feeling the lumbar spine. If there are protruding vertebrae then it means you are not seated upright. You can enhance your seating position by seating on another blanket. You can raise your seating position up to about a foot above the ground for support.
Step 3: Bring the heels of your feet as close to the pelvis as you possibly can and hold on to the big toes of each foot. Do not force your knees to the ground. Rather you should move the thigh bones towards the ground and the knees will move downwards to the floor naturally.
Step 4: after you have attained the correct posture, the perineum will be parallel to the floor. Your pelvis and the tailbone will also be equal distances from the floor. Sit at that posture for about 1 to 5 minutes depending on ability. After set time lift your knees up from the floor and straighten your legs out to the original position.
Two variations with arm placements for a deeper stretch.
Sit on a support if it is hard to keep your back straight or if there is a lot of tension on your hips and groin. You can also add support on your thighs if you are unable to get your knees to the floor.
Virasana, Supta Pandagusthasana, Vriksasana
Follow up poses
Any standing poses, forward bends or seated twists will work as follow up poses.
Opens the hips and the chest
Stretches the adductors
Stretches inner thighs, groin, and knees
Stimulates the pelvis, back, and groin by increasing blood supply
Helps relieve menopause symptoms
Relieves menstrual discomfort and sciatica
Stimulates the abdominal organs
One variation of the pose is the Supta Baddha Konasana or the reclining bound angle pose. It is also called the cobbler’s pose in lying position. The variation is done to increase hip and groin resistance. To perform the Supta Baddha Konasana, you start from the Baddha Konasana position. From this position then lower your torso back towards the floor. First, support yourself by leaning back on your forearms. Then after using your arms to spread your pelvis and lower your back completely until it reaches the floor.
It might be difficult to lower the knees towards the floor when starting out. You sit on a support to raise your body off the floor until you are able to perform it in the right form.
Stop if you feel pain in the knees and also avoid this pose if you have knee problems.