Baddhakonasana or the Bound Angle Pose is a seated hip-opening asana. This asana is also called Butterfly and Cobbler’s Pose (because cobblers sat in this pose using their feet to hold the shoe while using their hands to mend it).
Historically, this posture was called Bhadrasana or Throne Pose. It is described in the 15th century Hatha Yoga Pradipika.
Sanskrit Name and Meaning of Bound Angle Pose
- Name – Baddhakonasana
- Pronunciation – Bud-Dha-Kon-Aah-Suh-Nuh
- Meaning –
- Baddha – Bound
- Kona – Angle
Note – There’s no need to strain yourself by doing more than what you can. It will do more harm than good. Seek expert guidance if you’re unsure about anything.
Step-by-Step Instruction
1. Sit in Dandasana.
2. Exhaling bend your knees.
3. Lower your knees and press the soles of your feet together. Bring your feet as close to your body as you can.
4. Interlock your fingers around your feet whilst keeping your back straight. Press your elbows against your thighs to lower your knees. Hold for 5 breaths or as long as you can.
Tips for Beginners
1. For Step 4 – During the Final position, press the outer edges of your soles against each other whilst squeezing your buttocks.
2. For Step 4 – During the Final Position, contract the shoulder blades to open your chest.
3. For Step 4 – During the Final Position, be aware of your breath. Press your knees down with every exhale. But, never overdo it.
Modifications and Props
1. For Knee issues – Place blocks or blankets under the knees and hips for support.
2. For Tight Hips – Place your feet farther from the body. You can also keep the feet slightly apart.
3. For Spine Issues – Lie on your back and perform the pose. This position is called the Supta Baddhakonasana.
Counterpose
- Though this pose doesn’t require any counter poses, you can always balance out the stretch by returning to Dandasana.
Contra-Indications
- Refrain from the pose in case of knee or ankle injuries.
- Find modifications in case of back problems such as sciatica, slipped disc, and such.
Benefits
- Relaxes the heart and the brain
- Stretches the hamstrings and the hips
- Relieves menstrual and menopausal discomfort
- Relieves anxiety
- Strengthens the spine
- Increases lung capacity
- Improves posture
- It makes pregnancy easier if practiced during the second and third trimesters
Feel free to tell us or ask us anything about the pose. For more, keep on browsing Yoga Memo.
References
- References from Asana Pranayama Mudra Banda by Swami Satyananda Saraswati
- References from Wikipedia Baddhakonasana
Hip Opening Yoga PosesRestorative Yoga PosesSeated Yoga PosesYoga Poses for AnklesYoga Poses for DepressionYoga Poses for FatigueYoga Poses for HamstringsYoga Poses for HipsYoga Poses for KneesYoga Poses for Menstrual Cramps