Baddha Konasana, Bound Angle Pose – Yoga Instructions, Benefits and Precautions

Baddha Konasana or Bound Angle Pose :

Baddha Konasana (Bound Angle Pose) is also knowns as Cobbler Pose or Butterfly Pose. The word Baddha” means “Bound” in Sanskrit and the Kona is “angle”. Bound angle posture is very easy to perform and tolerable for everyone. This asana stretches your groin and inner thighs. This would be a real helpful asana for flexibility of the knees, ankles, feet and hips. It opens the hips and will increase blood circulation to the girdle region.

This is an amazing asana for women to practice during pregnancy as it stretches and strengthens the legs. It also soothes sciatica pain, a common ailment during pregnancy. Consistent doing of this asana into late pregnancy is said to help ease childbirth. 

How to do Bound Angle Pose – Instructions with Step by Step:

  • Begin in Dandasana or Staff Pose – sitting with both the legs outstretched forward
  • Now bend your knees and place the soles of your feet together
  • Wrap your hands around your feet or ankles.
  • Now you have to bring your heels to the groin as much as you comfortably can.
  • Slowly put down your knees to the floor bringing the spine up and strong.
  • Your arms and shoulders should be relaxed.
  • Now push the sitting bones within the ground and allow the top of your head pointing towards ceiling to lengthen the spine.
  • Imagine that your knees moving like the wings of the butterfly.
  • Hold the Pose for up to 3 minutes and extend your legs once again along the floor in Dandasana

Benefits of Bound Angle Pose (Baddha Konasana):

  • Strengthens and improve your flexibility in the inner thighs, groins and the knees
  • Helps prepare your hips and groins for reflective seated poses, which needs more flexibility in these areas
  • Helps to soothe discomfort during menstrual periods and digestive complaints
  • Stimulates the abdominal organs, capable of improving the health of the ovaries, prostate gland, kidneys and bladder.
  • Reduce fatigue, according to traditional yoga texts
  • Open up the lower back thus help to ease sciatica pain
  • Metaphysically opens up the groin area helping to reduce sexual inhibitions and guilt.

Precautions for Bound Angle Pose (Baddha Konasana):

  • Avoid this asana in case of groin or knee injury
  • Be cautious while bending if you suffer from High blood pressure or any cardiac problems
  • Baddha Konasana should be avoided by ladies during menstrual days or should be performed under guidance of a yoga professional during those days
  • When doing in Pregnancy, you should not feel discomfort on your back or abdomen. If you feel so, stop immediately.

Baddha Konasana (Cobbler Pose) is a easy pose that one can practice throughout your day. Moving the body from side to side can massage your hips. Slowly moving your knees up and down is called butterfly pose. This pose helps to ease the stiffness in your hips after a long day of sitting at a desk or driving. You may find it hard in the beginning, since it directly puts pressure on your inner thighs and groin. Subsequently practicing for few days you will notice change in your lower body flexibility. Remember to breathe quietly and not to force anything. The more you can learn to relax in the pose, the deeper your hips will open and gain flexibility. Regularly practice and integrate this pose into your daily yoga life, and you may notice more fluidity and ease in all areas of your life!

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