Bound Angle Pose (Sanskrit: Baddhakoṇāsana / बद्ध कोणासन)
Bound Angle Pose is also called Butterfly Pose or Cobbler’s Pose because this is how most cobblers in India sit on the floor while working. It’s primarily a grounding pose that works toward activating your Mooladhara or the Root Chakra. Baddha Konasana (Baddhakoṇāsana) is an effective hip-opening asana that stimulates the pelvic region along with the spine, hamstrings, knees, and ankles.
Instructions for Doing the Bound Angle Pose
- Start by sitting in the Dandasana (Daṇḍāsana) position. Sit on the floor with your legs stretched out in front of you. Place your palms on the floor beside your hips with your fingers pointing towards your feet. Keep your arms straight, lock your elbows, and keep your spine upright and erect.
- Join the soles of your feet by bending your knees and bringing your feet closer to your body. Catch your toes and push your heels as close to the perineum as possible. Your feet should rest on the floor while the back of the heels should slightly touch the perineum.
- Move your knees away from each other, widening your thighs. And at the same time, push them downwards so that your knees start touching the floor.
- Tighten the grip of your hands and push your heels closer to your body while keeping your spine erect. Focus on a point straight ahead or you can gaze at the tip of your nose. Hold this position for as long as it’s comfortable for you.
- Now place your elbows on your thighs and press your knees down. Then exhale and bend forward, resting your head, then the nose, and then your chin on the floor. Hold this pose for about 30 to 60 seconds while breathing normally.
- With an inhalation lift your torso off the floor and come back to step 4.
- Release your feet now and relax.
Benefits of Doing the Baddha Konasana
- Highly recommended to people suffering from urinary disorders including urinary tract infection. This pose also helps you keep your kidneys, bladder, and prostate healthy.
- Baddha Konasana also eases sciatic pain and heaviness in the testicles.
- This asana regulates menstrual cycles in women and if you are pregnant, practicing this asana could help reduce labor pain as well.
- Consistent practice of Bound Angle Pose also keeps your heart healthy and respiratory system intact.
- Sitting in this position for a longer duration of time brings calmness and poise into your system. Your mind becomes still, battling depression and overthinking related anxiety issues.
- This asana is also recommended to those who tend to feel lethargic and sleepy all the time.
Precautions
- If you have a knee or groin injury, practice this asana slowly and very carefully. Use a blanket to support your knees, if you want.
- Do not compromise the length of your spine in order to touch your knees on the floor.