Baddha Konasana (बद्धकोणासन)

Baddha Konasana (बद्धकोणासन), or Bound Angle Pose, is a fundamental seated yoga posture that provides a deep stretch to the hips, groin, and inner thighs. The name is derived from the Sanskrit words baddha (bound), kona (angle), and asana (posture). It’s also commonly referred to as Cobbler’s Pose or Butterfly Pose.

How to do Baddha Konasana

Baddha Konasana A
This variation focuses on a forward fold with a long, straight spine.

How to do Baddha Konasana A

  1. Starting position: Begin in Dandasana (Staff Pose), with your legs extended in front of you.
  2. Bring the feet in: Bend your knees and bring the soles of your feet together, letting your knees open out to the sides. Bring your heels as close to your groin or perineum as is comfortable.
  3. Hold the feet: Clasp your hands around your ankles or feet. You can also interlace your fingers around your toes.
  4. Straighten the spine: Sit up tall, lengthening your spine and lifting the crown of your head toward the ceiling. Roll your shoulders back and down, opening your chest.
  5. Forward fold: On an exhale, hinge at your hips and fold forward, keeping your spine long and straight. The goal is to bring your chest toward your feet, not to round your back. You can use your hands to gently pull your chest forward.
  6. Gaze: Look forward or down.

Baddha Konasana B
This variation involves a forward fold with a rounded back, allowing for a different kind of stretch.

How to do Baddha Konasana B

  1. Starting position:
     Begin in Baddha Konasana A, with your feet together and knees wide.
  2. Adjust the feet:
     Unlike in Baddha Konasana A, you move your feet a few inches away from your pelvis, creating more of a diamond shape with your legs.
  3. Fold forward:
     On an exhale, begin to fold forward, this time allowing your spine to round. The focus is on bringing your head or chin toward your feet, rather than maintaining a straight spine.
  4. Hold the feet:
     Keep a firm grip on your feet.
  5. Relax and release:
     Allow your neck and back to relax and hang heavy, letting gravity assist the stretch. The chest and belly will be compressed.

Benefits of Baddha Konasana

Benefits of Baddha Konasana (Both A and B)

  • Improves flexibility:
     Deeply stretches the inner thighs, groin, and hips, improving overall hip mobility.
  • Aids digestion:
     The gentle pressure on the abdominal area stimulates the digestive organs.
  • Relieves stress and anxiety:
     The hip-opening nature of the pose can help release tension and emotional stress often stored in the hips and pelvic area. It also has a calming effect on the nervous system.
  • Beneficial for women’s health:
     Increases blood circulation to the pelvic region, which can help alleviate symptoms of menstruation, menopause, and chronic pelvic pain. It is also often recommended as a prenatal exercise to help open the hips in preparation for childbirth.
  • Improves posture:
     Regularly practicing the pose can help with lower back pain and improve overall posture by stretching and strengthening the back muscles.

Contraindications of Baddha Konasana

While Baddha Konasana is generally safe, it’s essential to listen to your body and avoid the pose if you have certain conditions or injuries.

  • Knee, hip, or groin injury:
    The pose puts significant pressure on these joints. Avoid it if you have a recent or chronic injury in these areas. Never force your knees toward the floor.
  • Sciatica:
    If you experience pain from sciatica, be cautious and avoid any movement that exacerbates the pain.
  • Low back pain:
     If you have severe low back issues, especially in Baddha Konasana A, ensure you are not rounding your back. If you must, a rounded back is the purpose of Baddha Konasana B, but still proceed with caution.
  • Pregnancy:
     While often recommended for pregnant women, it’s crucial to consult a doctor and practice under the guidance of a qualified yoga teacher. Avoid forcing any stretch, and use props like a bolster or blankets for support.
  • Tight hips:
     If your hips are very tight, avoid sitting on the floor. Instead, sit on a blanket or block to elevate your hips, which will allow your pelvis to tilt forward and reduce strain on your knees.

Anatomy (Muscles involved)

This pose engages a complex network of muscles and joints:

Anatomy of Baddha Konasana A

Primary muscles stretched:
 Adductors (inner thighs), hip flexors, groin, and pelvic floor muscles.

Muscles strengthened:
 The core and lower back muscles are engaged to maintain a long, straight spine. The glutes and hip muscles are also active to facilitate the external rotation of the hips.

Joints involved:
 This pose deeply stretches the hip, knee, and ankle joints, improving their range of motion.

Anatomy of Baddha Konasana B

Primary muscles stretched:
 This pose provides a deeper stretch to the hips, inner thighs, and the entire back, including the lower, middle, and upper back muscles.

Muscles strengthened:
 The core muscles are still engaged to support the forward bend.

Joints involved:
 Like Baddha Konasana A, this pose works on the hips, knees, and ankles, but the rounded spine adds a stretch to the vertebrae and spinal ligaments.