Baddha Konasana (Bound Angle Pose)
Featuring Jamie
NS Yoga Instructor & Reiki Practitioner
(BAH-dah cone-AHS-anna)
Bound Angle Pose is a hip and groin opener that radiates a beautiful release of energy throughout your body. This seated yoga posture is sometimes called “Cobbler’s Pose,” after the way cobblers in India sit on the ground to work on footwear. Regularly practicing hip-openers, such as Baddha Konasana, will counteract stiffness, reduce pain, and bring more ease and grace to your movements.
Benefits
Stimulates abdominal organs, ovaries and prostate gland, bladder, and kidneys
Stimulates the heart and improves general circulation
Stretches the inner thighs, groins, and knees
Helps relieve mild depression, anxiety, and fatigue
Soothes menstrual discomfort and sciatica
Helps relieve the symptoms of menopause
Therapeutic for flat feet, high blood pressure, infertility, and asthma
Consistent practice of this pose until late into pregnancy is said to help ease childbirth
Traditional texts say that Baddha Konasana destroys disease and gets rid of fatigue
Directions
Begin seated in Staff Pose (Dandasana) with your spine straight and your legs extended in front of you on the mat. Rest your arms at your sides with your palms on the mat.
Bend your knees and draw your heels in toward your pelvis. Press the soles of your feet together and
let your knees release out to both sides. It’s important to allow your knees to open only as far as they
will go — never press on your knees in this pose!
Clasp your big toes with your first two fingers. Press the outer edges of your feet firmly together, and
also press them firmly into the floor.
Sit up straight. Extend through the length of your entire spine through the crown of your head.
Gaze softly straight ahead, or at the tip of your nose.
Hold the pose for up to five minutes. To release the pose, first release the clasp from your toes. Then,
gently lift your knees and extend your legs once again along the floor in Staff Pose (Dandasana).
Variations
Add a fold by drawing the forearms to the outside of your shins, head can release down and round the spine. To go deeper with the fold draw arms under legs, clasp palms around feet or keep palms on the ground
Place palms behind hips, lift the hips and release head back
Lay on your back with feet together and knees released out to the side (as pictured)
Modifications
• Sit on a block or blanket to lift hips above knees
• Use blocks under knees
Practice our pose of the month with us in your next Studio or Virtual class.
