Baddha Konasana: Bound Angle
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
Natarajasana: Lord of the Dance Pose
ADJUSTMENTS | BENEFITS | SEQUENCING | SANSKRIT | STEPS
Natarajasana (not-ah-raj-AHS-anna) is a physically challenging, beautiful pose that requires flexibility in the spine, legs, and hips. To practice the pose, use a thoughtful sequence filled with plenty of preparatory poses in order to make sure your body – and mind – are adequately prepared. Regular practice will help develop strong mental fortitude and determined concentration.
Philosophy + Origin
A physical embodiment of King Nataraja, a form of the lord Shiva, lord of the dance pose (also referred to as king dancer pose) is a tribute to this powerful god of destruction. Embracing destruction and even death as part of the cycle of change and growth, this pose is a helpful reminder that no good can exist without evil, no birth without death.
In most depictions of King Nataraja, he is standing on one leg (hence the shape of the pose), gazing over the head of a small dwarf, whose presence represents ignorance. In this way, lord of the dance pose encourages our consciousness to elevate above ignorance, above the common thoughts and misunderstandings that cloud our view. The balance that comes from the pose awakens our understanding that clarity brings steadiness.
