Baddha Konasana: Bound Angle

CobblersPose_RodneyYee

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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Side Lunge Pose

ADJUSTMENTS    |     BENEFITS    |     PREP POSES    |     SANSKRIT    |     STEPS

Side lunge is an aesthetically beautiful pose and a wonderful release for the legs and low back. This pose is sometimes referred to as skandasana.

Philosophy + Origin

Side lunge pose can be a wonderful way to begin to understand the concept of a “moving prayer,” especially when you allow the body to flow freely from one side to the other. While malas (prayer beads) are used in many spiritual practices as a way to help keep the mind engaged, repetitive physical movement can have the same effect. Whether you practice a flowing version of side lunge pose, or use the posture as part of a salutation, give your body and mind enough time to find rhythm and ease so that you can enjoy the benefits of a physical embodiment of prayer and meditation.

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