Baddha Konasana - A Mini Guide to Bound Angle Pose and Advantages

Since cobblers in India usually sit in this posture on the floor when working, Baddha Konasana is also known as “Cobbler’s Pose” or Bound Angle Pose. It turns out it is a wise decision to practice this pose in today’s too hectic lifestyle. Sitting in chairs tightens up the hips and hamstrings, which can lead to a slumped stance while sitting on the floor opens the hip and thigh muscles, supports the spine and relieves lower back compression.


Baddha konasana is a simple seated asana that stretches the hips and groyne muscles. The concept is derived from the Sanskrit words baddha, which means “bound,” kona, which means “angle,” and asana, which means “position” or “posture.”

What is the meaning of Baddha Konasana?

To start, sit with your back straight and then sit on your buttocks in front of you. Bend your knees and pull your feet together in front of your body, pressing your ankles, arches, and heels against one another and keeping your hands on your feet. Place the toes as low to the crotch as you can when keeping your feet together. Take as many breaths as you like in this pose. To maximise the stretch, people should softly bounce their legs up and down like butterfly wings, or tip their upper bodies forward from the hips while maintaining a straight spine.

In English, Baddha konasana. is known as butterfly posture.

Baddha Konasana Importance

The svadhisthana (spleen or sacral) chakra, which is synonymous with imagination, is thought to be stimulated by baddha konasana. This asana is believed to promote inner acceptance as well as concentration and success by stimulating this chakra.

Baddha konasana’s ease provides a relaxing environment for breathing techniques that require matching breath with leg motions (if bouncing) or allowing for long, deep, balanced breaths if folded in a forward bend. When used at the conclusion of a spiritual yoga session, this asana can also help with inner reflection.

The body pulls back into some kind of reclining posture in another version of this asana, which is known as supta baddha konasana.

Let’s Take A Look At How To Do Konasana

The angle posture is used to extend the spine sideways. This asana optionally extends and contracts the muscles of the thoracic part of the body, promoting elegance and the protection of the internal organs. There are two variants in this pose.

Position to Begin: Stand tall and place your hands by your hips. Ensure a gap of 20 to 24 centimetres between both feet by keeping them parallel. Maintain a flat jaw, a forward-facing chest, a normal-contoured waist, and a drawn-in chin. Concentrate your gaze on a single point directly ahead.

What is Konasana Variation-1 and how do you do it?

Angle Pose (Konasana I)

The phases are as follows:

  • Breathing, bend the upper body to the right, just above the hip, by turning the head and aiming down at the right arm (fingertips) over the back.
  • Around the same time, slip the right hand down onto the knee and the left palm up under the armpit. Just curve the spine, keeping the hips and legs set. Make a right angle only with the base with your thorax, stomach, and ears. The top section of the oblique body must be kept exactly in a vertical plane, avoiding any inclination to forward or backward.
  • When inhaling, complete all of the above steps in 3 seconds.
  • Keep this posture for 6 seconds while breathing normally (final position).
  • Back to the beginning position: Exhale and return the trunk to the starting spot in 3 seconds, as the hands glide down to their original positions.
  • Keep the starting spot for 2 seconds while holding your breath.

Angle Pose (Konasana II)

As previously stated, begin in the starting position. Lift your left arm from the side, keeping it straight and tight to your ear. Maintain a clear point of emphasis, straight ahead.

The 2nd pose phases are as follows:

  • Bend just the upper portion of the body to the right, just above the hip, when breathing.
  • Just curl the spine while keeping the left hand tight to the shoulders, hips and legs immobile. Flip the right hand down onto the knee at the same time. Take the right angle with the base with your thorax, stomach, and ears. The upper portion of the oblique body must be kept exactly in a vertical plane, avoiding any inclination to forward or backward.
  • When breathing, complete all of the above measures in 3 seconds.
  • Keep this posture for 6 seconds while breathing normally (final position).
  • Back to the beginning position: Return the trunk to its starting spot in 3 seconds by breathing slowly. 6. With the air held still, lower the left arm to the side and lift the right arm in 2 seconds.

Practice that is suggested: Continue to do 2 sets of each combination with a short break between each one.

There are certain limitations: Avoid doing if facing critical medical conditions like Spinal damage, chronic back injuries, frozen elbow, severe arthritis, dementia, extreme heart complaints, and breastfeeding.

Advantages of Konasana

The ribs, groyne, inner thighs, and knees are all targeted by the butterfly stretch. Improving posture can be as simple as loosening up these parts of the body and relaxing the back muscles.

  • Stretches aid in the development and toning of the side muscles.
  • Since the abdominal and pelvic organs are compressed alternately, it has a positive effect on blood supply.
  • It aids in the reduction of the waistline.
  • Aids in digestion.
  • Nervous breakdown or depression is relieved by stimulating the nervous system.

Precautionary Measures

When doing the asana, make sure to keep the following points in mind:

  • If you have a groyne or knee injury, you should stop this asana.
  • If you have high blood pressure or any other heart issues, be cautious when bent.
  • Like in nearly all yoga asanas, take your time and be patient when doing the asana. Being fast is not needed in any yogic asana.
  • While a woman is menstruating, Baddha Konasana must be stopped or can be practised under the supervision of a yoga specialist.

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