Baddha Konasana (Bound Angle Pose), 17 Benefits & How To Do It..

baddha konasana

What is Baddha Konasana (Bound angle pose)

Sanskrit: बद्धकोणासन; Baddha – Bound, Kona – Angle, Asana – Pose; Pronounced As BAH-dah cone-AHS-anna

This pose is also known as cobbler pose because most cobblers sit in this position to work. It is also known as butterfly pose since it opens the hip joints and the up and down movement of knee make is look like a stance of a butterfly.

This Baddha Konasana (Bound angle pose) is one of the most effective and best pose to reduce the stiffness in hip joints and helps in their better hip joint flexibility. Baddha Konasana is one of my favorite pose that I enjoy practicing on a daily basis due to its enormous benefits on the lower body.

How It Work?

Hip joint is one of the most important joint of the body which helps in mobilizes your lower body. Healthier and flexible hip joint helps in better synchronization of lower and upper body. With poor hip mobility, you won’t be able to practice most of the yoga postures and will make you prone to any injury.

Baddha Konasana (Bound angle pose) helps in better blood flow towards your groin area which improves the male and female reproductive system and it helps our body in many different ways. This pose can also be performed while your meditation session to experience the improved benefits.

Benefits of Baddha Konasana (Bound angle pose)

Blood Flow: Baddha Konasana (Bound angle pose) is known to have its positive effects on the blood flow towards the lower body part and abdominal area which in turn helps in better functioning of internal organs, digestions and excretion.

Magical For Runners: Every runner needs to be flexible in their groin area and hip joints, this asana does the same for them. Improved hip flexibility leads to longer running and lower post running stiffness.

Better Digestion: Baddha Konasana (Bound angle pose) has a soothing effect on intestinal walls and with the improved blood flow it enhances the body’s capabilities of digesting food. Through better digestion, this pose aids your body in different ways like relieving constipation, better elimination of body waste and better nutrients absorption.

Lower Body Stretch: Improves flexibility of inner thigh, groins, and knees

Menstrual Cramps: This asana has proven effects on menstrual cramps due to better blood circulation in groin areas.

Stimulates Abdominal Organs: Kidneys, ovaries, prostate gland, bladder

Relives Sciatica Pain: This pose helps in relieving sciatica pain through mobilizing hip joint and maintaining better blood flow in the abdominal area.

Energize: Baddha Konasana (Bound angle pose) helps you feel energized by reducing the stress levels. Other reclined variation of Baddha Konasana helps in reducing the blood pressure which results in lowering the anxiety.

Pregnant women: This yogic pose has shown positive effects on women while the period of pregnancy. Practicing this asana said to easy childbirth.

Infertility: Baddha Konasana (Bound angle pose) has soothing effects on the ovaries in women which lead to the cure of infertility and healthier reproductive system.

Relieves stress: Baddha Konasana (Bound angle pose) helps in relieving stress through two different ways
– This asana is a great asana to practice meditation, and meditation helps in elimination of stress and anxiety.
– this asana helps in regulating the blood flow in the body which results in normal blood pressure and decreased anxiety.

Better Pasture: Baddha Konasana (Bound angle pose) reduces the stiffness from hip joints and thigh which allows the body to stay in the natural pasture and more flexible.

Cures asthma and high blood pressure

Perfect For Modern Lifestyle: Two most prominent diseases gifted by modern lifestyle is bad posture and stress. This Baddha Konasana (Bound angle pose) helps in relieving stress through better blood flow and relaxation to mind. This asana also helps in improved pasture through flexing your hip joints and making them with better mobility.

Relieve Fatigue And Insomnia: Bound angle pose is also known for its proven effects on curing fatigue and insomnia through improving blood pressure.

Decreased Muscle Tension: A reclined version of Baddha Konasana (Bound angle pose) helps in decreasing the all over muscle tension, relieving the stress from the body and helps in regulating blood flow within the body.

Step By Step Guide

  • Sit in an erect position on a flat surface and stretch your legs out.
  • Exhale and bend you’re both knees to touch both soles together.
  • While pressing your heals close together try bringing your heals closer to pelvis area.
  • Now grab your big toe of each foot with your thumb and index finger and the middle finger.
  • Never try to force your knee towards the floor, instead, let your head of thigh bone move towards the floor. This will make your knees to move towards floor naturally.
  • You can also move your knees up and down like the wings of a butterfly to increase the range of your hip mobility without putting unnecessary constant pressure on your hip joint.
  • Maintain the position for 1-5 minutes and then inhale and lift your knees away from the floor and straighten your legs back in their original position.

Watch Video Guide Below:

Beginners Guide

Don’t try to push too much to bring your legs closer to your pelvis and knees down to touch the floor. Understand this, you lack flexibility and you are practicing this yoga to improve hip and knee mobility. And it will take few more practice to gradually being able to perform this Baddha Konasana (Bound angle pose) perfectly.

Baddha Konasana (Bound angle pose) Variations:

Reclining bound angle pose: You will lean back to rest your back on ground or cushion, this is a great variation of mind and body relaxation. While leaning back you may allow yourself to stay in position for longs period. This pose benefits in curing insomnia and anxiety due to its effects on blood pressure regulation.

Watch the Video for more clarity.

Lean forward: If you are able to perform Buddha Konasana perfectly then it’s time to upgrade the posture by leaning your body a bit forward to experience a better stretch in your abdominal area.

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