Bound Angle Pose (Baddha Konasana)

by Kate

Yoga renews our energy by creating openness in our body and by calming the nervous system. It is a good relaxation practice and can do many things for your health and peace of mind. There are several yoga poses, and Baddha Konasana is one of them. Baddha Konsasana is a Sanskrit word, which means a bound angle. This pose can be practiced early in the morning and late in the evening before breakfast or dinner. 

What is Bound Angle pose or Baddha Konasana?

This is a very well known seated yoga postures among the practitioners and those who know about yoga, as the posture opens the hips and groins. The Bound Angle pose or Baddha Konasaga is also known as Cobbler’s pose because cobblers work on India’s footwear.

Baddha Konasana can be accomplished easily by the children because their hips are flexible and open. The majority of adults lose flexibility in their hips, and therefore, they feel restricted and tight when attempting this pose. By regular practicing the pose like Baddha Konasana, you can counteract hip stiffness, reduce pain, and have grace and ease when you move.


How to practice the Bound Angle pose?

Start by seated in Dandasana or Staff pose by placing your spine straight and legs on the mat extended in front of you. With your palms, rest the arms at your sides on the mat. In the next step, you have to bend your knees and draw your heels towards the pelvis. It is essentially allowing your knees to drop open as far as they go, but in this particular pose, never press on your knees.

Clasp the toes with the first two fingers, and firmly press the outer edges of your feet together. You also have to press them firmly on the floor. The next step is to sit up straight and extend through the spine’s length on the crown of your head. At the tip of your nose, try to gaze softly.

In the last step, try to hold the pose for around five minutes, and to release the pose, try to release the clasp from your toes first. Then you can lift the knees gently and extend the legs once again in Staff pose along the floor.

Benefits of Bound Angle pose

  • The Bound Angle pose can stretch our groins, hips, knees, and inner thighs. This results in quite improved blood flow and circulation throughout our body, especially in the pelvis. When a pelvis is smooth, it can soothe menstrual discomfort and any symptoms of menopause in women.
  • When the pelvic blood flow is increased, it helps to ease tension and frustration.
  • Baddha Konasana is very beneficial for pregnant women, as it can be beneficial during childbirth.
  • Practicing this pose stimulates the abdominal organs, heart, kidneys, ovaries, and prostate gland. This pose is also therapeutic for flat feet, sciatica, blood pressure, and asthma. Some ancient texts claim that Baddha Konasana can destroy fatigue and disease.


Bound angle pose or Baddha Konasana is quite a simple pose that can be practiced throughout the day. It helps counteract the hip stiffness when you have a long day driving or sitting at your office desk. You have to keep in mind not to force anything and breathe smoothly. When you can relax in the Bound angle pose, your hips will open and gain flexibility.

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