How To Do The Bound Angle Pose And What Are Its Benefits : Baddha Konasana

This asana is named after the Sanskrit words baddha meaning bound, kona meaning angle or split, and asana meaning posture. Most often, you will find cobblers sitting in this position as they go about their daily chores. So another name for Baddha Konasana is the Cobbler Pose. It is also called the Butterfly Pose as the open hips joined by the feet and the up and down movements resemble the stance of a butterfly in motion. While it is extremely simple, it has a whole lot of benefits to its credit.

What You Should Know Before You Do The Asana

While doing the asana, take care that this asana should be avoided in case of Groin or knee injury. Be careful while bending if you suffer from High blood pressure or any cardiac problems. Be slow and careful while doing the asana as in almost all the yoga asanas, as being quick is not what is called for in any yogic Asanas. Baddha Konasana should be avoided by ladies if menstruating or should be performed under guidance of a yoga expert during those days.

Bound Angle Pose
Bound Angle Pose

How To Do The Baddha Konasana : Step-by-Step Instructions

1. Sit erect. Stretch your legs out. Breathe out, and bend your knees as you pull your heels towards your pelvis. Press the soles of your feet close together, and let your knees drop to the sides.

2. Bring your heels as close to your pelvis as you can. Then, using your thumb and your first finger, hold the big thumbs of your feet. Make sure that the outer edges of your feet must always be pressed to the floor.

3. Once you get comfortable in the position, quickly check to see if your pubis and tailbone are at equal distance from the floor. The pelvis must be in neutral position, and the perineum must be parallel to the floor. Make sure your torso is lengthened through the top of the sternum, and your shoulder blades are firmly pressed to the back. The sacrum also must be firm.

4. Always remember that your knees should never ever be forced on the ground. You can try to lower the heads of the thigh bones towards the floor. This will automatically bring your knees down.

5. Hold the pose for about one to five minutes. Inhale, and lift your knees and extend your legs. Relax!


Practicing Bound Angle Pose can be a great way to counteract poor posture and tight hips after a long day of sitting or traveling. Keep the following information in mind when practicing this pose:

  • Never press on your knees in this pose! Doing so can cause injury to your groin and knees. Instead, let the heads of your thigh bones (the part of the bone that connects in the hip socket) release toward the floor.
  • Avoid jerking, pulling, pushing, or forcing any movement in this pose. Let your movements be slow and smooth.
  • Do not “flutter” your knees like a butterfly.
  • Keep your pelvis in a neutral position, balancing equally on both sit bones. To find this neutral position, rock forward and back and shift your hips side to side when you are in the pose. When you are neutral, your pubic bone and tailbone should both be the same distance from the floor, and both sit bones should have an even distribution of weight.
  • If you are folding forward, imagine that you are drawing your chest toward your toes, instead of your forehead to your heels. The aim of the forward fold is to keep the front of the torso and the spine long — not rounded.

Beginner’s Tip

It can be difficult to lower the knees toward the floor. If your knees are very high and your back rounded, be sure to sit on a high support, even as high as a foot off the floor.

Modifications & Variations

You can keep your feet away from your midline to form a larger angle between the lower and upper part of the legs. This will intensify the pose. As a second variation, once you assume the Baddha Konasana, exhale and lean forward, such that your torso is between your knees. You need to push forward from the hips and not the waist. Push your elbows against your calves or your inner thighs, but make sure they are never nudged against your knees. Rest your head on the floor.

Benefits Of Baddha Konasana

These are some amazing benefits of the Baddha Konasana.

  1. This asana greatly benefits pregnant women, helping them have a smooth and easy delivery.
  1. This asana enhances the functioning of the reproductive system in women.
  1. It helps improve blood circulation all over the body.
  1. It stimulates the kidneys and the prostate gland along with the bladder and abdominal organs as well.
  1. This asana is a great stress reliever. It also helps reduce fatigue.
  1. It helps cure menstrual problems.
  1. It improves the groin and the hip region’s flexibility, giving the knees, inner thighs, and groin a great stretch.
  1. It also betters the posture as it stretches your spine, and helps relieve sciatica.
  1. This asana also helps to cure asthma, flat feet, infertility, and high blood pressure. It is said that regular practice of this asana can keep you free of any kind of disease.

Preparatory Poses

Supta Padangusthasana

Follow-up Poses

Standing poses and most seated twists and forward bends.

This asana is so easy that just about anybody can do it. It gives both your inner thighs and groin a good stretch. It also enhances the flexibility of your hips, feet, ankles and knees.

For Better Understanding Watch This Video

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