Baddha Konasana: Bound Angle

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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:

SEQUENTIAL POSES:

COUNTER POSES:

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:

  1. Find a seated position with your legs out in front of you (dandasana).
  2. Notice if your tailbone tucks under you. If so, find a blanket, block, or pillow to sit on.
  3. Place the soles of your feet together, knees out to the sides.
  4. Option to place your hands behind you to lift the chest.
  5. Option to hold your ankles and with a long spine, slowly lean your chest forward.
  6. 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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Phalakasana: Plank Pose

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ADJUSTMENTS    |     BENEFITS    |     SEQUENCING    |     SANSKRIT    |     STEPS

Phalakasana (fall-ack-AHS-anna), is an essential posture for a strong yoga practice. Holding plank pose will improve your endurance and muscle tone, help develop the strength needed for more complex poses, and generate heat and stimulating the navel chakra.

Philosophy + Origin

Hidden in the pose’s name is the Sanskrit word “phala,” which means to bear fruit or ripen. In yoga, the idea of tapas, often translated as “heat,” “passion,” or “discipline,” fuels the physical asana practice, encouraging students to seek out the challenge again and again in order to become stronger, to build an internal flame in the body that fuels every aspect of life. When you think of plank pose as an opportunity to “ripen” or “bear fruit,” you become aware of the transformative effect of this seemingly simple (although challenging) pose. Each time you enter the pose, use the breath to ripen the fruit of your labors. The ability to hold this pose with steadiness and grace is known to create major shifts in your practice and your life.

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