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Baddha Konasana/ Bound Angle Pose Easy Beginner’s Guide

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About the Pose:

Baddha Konasana or Bound Angle Pose is also known as Cobbler Pose. It is a sitting pose that helps in stretching the hips, abdominal, and thighs muscles. This is a base pose that activates the Muladhara (Root Chakra). It connects you with the energy of Mother Earth, makes you feel secure and strong, and helps open up your hips.

The name of Baddha Konasana is derived from the Sanskrit words bandha, angle, and asana in which bandha means to bind, kon means angle and asana means posture or pose. It got this name because in this the soles of your feet meet while your feet are bent at an angle. Once you are in this pose, you will notice that your bent legs also look like butterfly wings, hence it is also called butterfly posture.

This is a great pose for pregnancy, and you can practice it every trimester. Let us know more about how the Baddha Konasana or Bound Angle Pose is done, what are the benefits of its practice, as well as what precautions should be taken while doing it-

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Correct way to do Baddha Konasana or Bound Angle Pose step-by-step:

1. Sit on the yoga mat with your back straight. Open your legs and spread them out.

2. While exhaling, bend the knees and bring both ankles towards the bottom of your stomach.

3. Both the heels will keep touching each other. After this, take the knees down on both sides.

4. Bring both the ankles as close as possible below the stomach. After this, hold the big toe with the help of your thumb and index finger. Make sure that the outer edge of the foot always touches the floor.

5. Once you are comfortable with this pose, check whether your pubis and tailbone are at the same distance from the floor. During this, the pelvis should be in a normal position and the perineum should remain parallel to the floor. Keep the spine straight and the shoulders pulled back. In the course of this, the sacrum or the triangular bone behind the back should also remain strong.

6. Always remember never to put pressure on the knees to touch the ground. But you can apply light pressure on the thigh bones to lower the knees. This will automatically move the knee towards the ground.

7. Remain in this posture for 1 to 5 minutes. After this, while inhaling, bring the knees back towards the chest. Slowly straighten the legs. Now take a rest.

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What are the Benefits of doing Baddha Konasana or Bound Angle Pose?

• Brace the abdominal organs, prostate gland and ovaries, bladder, and kidneys.

• Helps to improve blood circulation throughout the body.

• Stretches the thighs, waist, and knees.

• Helps relieve symptoms of mild depression, anxiety, and fatigue.

• Helps relieve menstrual discomfort and symptoms of menopause.

• Helps clinically in flat feet, high blood pressure, infertility, and asthma.

• Continuous practice of this mudra for a long time in pregnancy helps in making the birth of the child easier.

• May cure infertility in women by improving reproductive health.

• Removes tension and fatigue.

• Regular exercise also benefits incurable diseases.

• Effective in reducing the problem of asthma, flat feet, impotence, and high BP

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Take these precautions while doing Baddha Konasana or Bound Angle Pose:

Although Baddha Konasana or Bound Angle Pose can be practiced by people of all ages and is safe for everyone, in some circumstances, you should avoid practicing it or practice it only under the supervision of a trainer:

• If your knee is hurt then it is better not to practice this pose.

• During the problem of sciatica, you should practice it by sitting on a pillow or on a soft cushion.

• Women should not do this pose during menstruation.

• People suffering from groin injury should also avoid doing this pose.

• If you are suffering from high blood pressure or any heart-related problem then be careful while bending.

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Poses to do before Baddha Konasana or Bound Angle Pose

Vrikshasana or Tree Pose

Virasana or Hero Pose

Padangusthasana or big toe pose

Janushirshasana or head-to-knee pose

Poses to do after Baddha Konasana or Bound Angle Pose

  • Ardha Matsyendrasana or half lord of the fishes pose
  • Goumukhasana or Cow Face Pose
  • Marichyasana or the pose of the sage Marichi
  • Padmasana or Lotus Pose

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