How To Do Bound Angle Pose (Baddha Konasana)

By Alex Assoune Mar 16, 2021

The Bound Angle pose (Baddha Konasana) is an amazing yoga posture for stretching, breath work, chanting and meditation. It is a beginner friendly pose suitable for everybody.

To do the pose fully, you will need a lot of flexibility around the hips and lower limbs. But you do not have to do the posture completely to feel its numerous benefits.

This powerful yoga pose is also known as Cobbler pose or Butterfly pose. It is seems quite simple to do but remains very effective nonetheless.

Panaprium is independent and reader supported. If you buy something through our link, we may earn a commission. If you can, please support us on a monthly basis. It takes less than a minute to set up, and you will be making a big impact every single month in support of sustainable fashion. Thank you!

Benefits of Bound Angle Pose (Baddha Konasana).

This asana is great to practice to relax and calm down. It is a great pose to prepare for delivery if you are pregnant. Plus, it has plenty of benefits for your health and well-being.

Here are some of the amazing benefits of the Bound Angle pose (Baddha Konasana).

Improves blood circulation.
Stimulates digestion and detoxification.
Relieves stress and anxiety, mild depression.
Eases menstrual pain.
Increases flexibility of groin, hips, thighs and knees.
Boosts reproduction.
Relieves back pain.
Improves posture.
Helps with respiration.

Do not stress if you cannot do the pose completely. If you stick with it and keep practicing, you will progress. With time and discipline, you will be able to do it as intended.

Even in the early stages of the pose, you will still get benefits. Do not hesitate to use props, such as yoga blocks, blankets, towels, cushions, whenever you need to.

Here are the step by step instructions to practice this powerful pose.

Sit down on your mat.
Place your legs straight in front of you.
Keep your back straight.
Bend your knees.
Bring your feet towards your pelvis.
Bring them as close as you can.
Make the soles of your feet touch.
Push your feet together.
Lengthen your spine.
Drop your knees towards the floor.
Do not force them to the ground.
Breathe deeply.

Tips To Practice Bound Angle Pose (Baddha Konasana).

If you suffer from knee, groin or hips injury, you should avoid this pose. Always be mindful of how you feel and use props for extra support when necessary.

If you have sciatica, it is highly recommended to sit on a pillow for more cushioning. It also helps a lot if you have tight hips. Perform the pose slowly if you are new to it.

During menstruation, it is best to avoid this posture. Make sure to practice on an empty stomach. Early morning or late evening before sleep are the best time to practice.

Remember to breathe deeply through the nose. Do not force your knees down as it leads to injury. Instead, try to relax your hips as much as you can. Flexibility comes with practice.

Summing up:

Practice the amazing Bound Angle yoga pose (Baddha Konasana) to gain strength and flexibility around the back, hips, thighs and knees.

It is a wonderful posture I recommend to everybody. This pose seems simple but requires lots of flexibility, mobility, focus and discipline.

Practice it often for breathing exercises, meditation and mantras. It is a great way to relax, calm down, find inner peace, balance and harmony.

Inspirations:

Was this article helpful to you? Please tell us what you liked or didn't like in the comments below.

About the Author: Alex Assoune

Alex Assoune (MS) is a global health and environmental advocate. He founded Panaprium to inspire others with conscious living, ethical, and sustainable fashion. Alex has worked in many countries to address social and environmental issues. He speaks three languages and holds two Master of Science degrees in Engineering from SIGMA and IFPEN schools.

What We're Up Against

Fast fashion groups overproducing cheap clothes in the poorest countries.
Garment factories with sweatshop-like conditions underpaying workers.
Media conglomerates promoting unethical, unsustainable fashion products.
Bad actors encouraging clothing overconsumption through oblivious behavior.
- - - -
Thankfully, we've got our supporters, including you.
Panaprium is funded by readers like you who want to join us in our mission to make the fashion industry entirely eco-friendly.

If you can, please support us on a monthly basis. It takes less than a minute to set up, and you will be making a big impact every single month in support of sustainable fashion. Thank you.