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

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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