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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About the Author
Utkatasana: Chair Pose
ADJUSTMENTSÂ Â | Â Â BENEFITSÂ Â | Â Â SEQUENCINGÂ Â | Â Â SANSKRITÂ Â | Â Â STEPS
A challenging pose with hidden benefits, utkatasana (OOT-kah-TAHS-anna) works your body inside and out. Aside from strengthening your legs, this powerful pose also improves the health of your diaphragm and stimulates your heart. Practicing regularly will not only increase your physical endurance, it also encourages your chest and arms to open, creating more space in your body energetically.
Philosophy + Origin
While sitting in a chair is a common act for most of us today, chairs were once, and in some locations still are, considered a luxury. A throne in particular is a seat of power, one assumed by leaders around the world. The pose utkatasana, translated to mean powerful pose, invites individuals to sit on their throne, their seat of power. Embracing the challenge of the pose, and recognizing the strength that is generated when assumed thoughtfully and in proper alignment (physically and spiritually), you can begin to refine all aspects of your life, allowing yourself to step into roles of leadership and responsibility with clarity and confidence.
