Baddha Konasana: Bound Angle Pose
Baddha konasana (BAH-dah cone-AHS-anna) is known by many names including butterfly pose, bound angle, and cobbler’s pose. This seated pose stretches the inner hips and groins.
SANSKRIT:
- Baddha: bound
- Kona: angle
- Asana: pose
PHILOSOPHY AND ORIGIN:
This pose is believed to have origins in the typical sitting positions of the Indian cobblers, lending to one of its other names, cobbler’s pose.
PHYSICAL BENEFITS:
- Stretches the inner thighs, groins, and knees
- Can encourage lumbar curve when set up properly
- Can release low back discomfort
ENERGETIC BENEFITS:
- Stimulates the root and sacral chakras
PREPARATORY POSES:
- Head to knee pose | Janu sirsasana
- Wide-legged forward bend | Prasarita padottanasana
- Staff pose | Dandasana
SEQUENTIAL POSES:
- Seated wide-legged forward fold | Upavistha konasana
- Tree pose | Vrksasana
COUNTER POSES:
- Seated forward bend | Paschimottanasana
- Bridge pose | Setu bhandhasana
ADJUSTMENTS/MODIFICATIONS:
- For a more restorative variation, place your feet further away from your hips, forming a wider angle of your knees, then lean forward.
- If you notice your low back is rounding (or tailbone is tucked under you), sit up on blocks or blankets.
STEP-BY-STEP:
- Find a seated position with your legs out in front of you (dandasana).
- Notice if your tailbone tucks under you. If so, find a blanket, block, or pillow to sit on.
- Place the soles of your feet together, knees out to the sides.
- Option to place your hands behind you to lift the chest.
- Option to hold your ankles and with a long spine, slowly lean your chest forward.
- Hold for up to 10 breaths, then gently return to neutral. Help your knees together and stretch your legs out long.
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Uttanasana: Standing Forward Bend
ADJUSTMENTSÂ Â | Â Â BENEFITSÂ Â |Â Â Â SEQUENCINGÂ Â | Â Â SANSKRITÂ Â | Â Â STEPS
A soothing posture for body and mind, uttanasana (OOT-tan-AHS-ahna), or standing forward bend, is straightforward but far from simple. Requiring flexibility in hamstrings, hips, and calves, uttanasana also requires patience. Watch the ebbs and flows in your body and life reflected in this simple posture.
Philosophy + Origin
In uttanasana, knowing when to accept intensity and when to be content with where you are is key to steady progress without injury or frustration. It’s easy to try to push for more — with uttanasana, this means wanting to be more flexible or pushing further into the pose. Rather than struggling, use the posture to practice santosha (contentment). Can you accept both the intensity and your capacity right now?
