Baddha Konasana

Bound Angle Pose, also called Cobbler's Pose after the typical sitting position of Indian cobblers, is an excellent groin- and hip-opener. In our Western culture, many people have tight hips from sitting in chairs and also from activities such as running, hiking, and biking. This pose is an excellent preparation for childbirth and suggested during menstruation.  Men and women alike benefit from the hip opening qualities it provides. Kids often think it is fun and find it easy.

(BAH-dah cone-AWS-anna)

In Sanskrit, Baddha means bound and kona is angle which means bound angle pose.

With bare feet, sit with knees spread to the side and the soles of the feet together. Grasp the buttocks, pulling each one back and out to assure that sure you are sitting with equal weight on each of your sit bones. With the pelvis positioned perpendicularly to the floor extend the spine as if a string were pulling you up to the sky.

As you sit with feet together grasp the feet with the hands and pull the heels as close toward the perineum as possible.  Knees should aim toward the floor, though gently without force. Release the heads of the thigh bones toward the floor. The action comes from aiming the thighs to the floor by opening the hip joint. Keep constant pressure of the heels into each other. 

If your knees go down close to the floor then allow the big toe side edges of the feet to touch and the upper small toe side if the feet to separate as if the feet were a book with the of the feet being the binding and the upper small toe side of the feet the separating pages. 

If your knees easily reach the floor, do the pose with a prop such as a yoga block under the feet to help get more stretch in the inner thighs as the knees descend.

When the pelvis is properly aligned perpendicularly to the floor your side hip bones should be aligned with your sit bones. The spine should extend up out of the pelvis with maximizing the space between the vertebrae and maintaining the “normal” curves. 

Those that have tight hamstring muscles may have difficulty in achieving a normal concave curve in their lumbar spine in their lower back.  This can often be helped by sitting on one or more folded blankets with the sit bones quite close to the front edge so that the pelvis is given a slight forward tilt.

Hold onto the feet.  The upper thighs should roll to the outside as the femur extends out of the pelvis and the knees arc down to or towards the floor.

When you want to come out of the pose, lift your knees away from the floor and extend the legs back to their original position.

Variation

Extend the crown of the head forward with an extended spine. Try to keep normal spinal curves in your back. Imagine bringing your navel in front of your feet. Use bolsters or stacked fists to lean on if you do not reach the floor and want to. Remember to come forward by tilting the pelvis moving from the hip joints, not rounding the spine and moving from the waist.

Benefits

This pose opens the hip joints.  It is a great preparation for padmasana, the lotus pose, as well as being excellent for most women in preparation for child birth.

Creates stretch in the inner thighs, groins, and knees

Opening and freedom of the hips and thigh muscles

Chest opening and shoulders rolling back restores posture from sitting, computer use, and driving.

Stimulates abdominal organs

Increases body circulation

May help relieve mild depression, anxiety, and fatigue

Soothing menstrual discomfort

May be useful for symptoms of menopause

Consistent practice of this pose until late into pregnancy is said ease childbirth.

Energy lift and immune booster

Contraindications/Cautions

This pose is usually contraindicated for women who have recently given birth.

Groin or knee injury: Place folded blankets or bolsters under your knees for support. Listen carefully to your body and stop if it hurts in a way that is burning.

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