Baddha Konasana: Bound Angle Pose

Baddha Konasana: Bound Angle Pose

Baddha konasana (BAH-dah cone-AHS-anna) is known by many names including butterfly pose, bound angle, and cobbler’s pose. This seated pose stretches the inner hips and groins.

SANSKRIT:

  • Baddha: bound
  • Kona: angle
  • Asana: pose

PHILOSOPHY AND ORIGIN:

This pose is believed to have origins in the typical sitting positions of the Indian cobblers, lending to one of its other names, cobbler’s pose.

PHYSICAL BENEFITS:

  • Stretches the inner thighs, groins, and knees
  • Can encourage lumbar curve when set up properly
  • Can release low back discomfort

ENERGETIC BENEFITS:

  • Stimulates the root and sacral chakras

PREPARATORY POSES:

SEQUENTIAL POSES:

COUNTER POSES:

ADJUSTMENTS/MODIFICATIONS:

  • For a more restorative variation, place your feet further away from your hips, forming a wider angle of your knees, then lean forward.
  • If you notice your low back is rounding (or tailbone is tucked under you), sit up on blocks or blankets.

STEP-BY-STEP:

  1. Find a seated position with your legs out in front of you (dandasana).
  2. Notice if your tailbone tucks under you. If so, find a blanket, block, or pillow to sit on.
  3. Place the soles of your feet together, knees out to the sides.
  4. Option to place your hands behind you to lift the chest.
  5. Option to hold your ankles and with a long spine, slowly lean your chest forward.
  6. Hold for up to 10 breaths, then gently return to neutral. Help your knees together and stretch your legs out long.

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Malasana: Squat Pose or Garland Pose

Malasana: Squat Pose or Garland Pose

ADJUSTMENTS    |     BENEFITS    |     CONTRAINDICATIONS    |     MANTRA    |     MUDRA    |     PREP POSES    |     SANSKRIT    |     STEPS    |     TIPS

A great stretch for ankles and the lower back, Malasana (mahl-AH-sana), which is also referred to as Squat or Garland pose, opens the groin and tones the belly. While comfortable for some, Malasana can be difficult for others. Appropriate adjustments and modifications can help students enjoy the benefits of this posture while strengthening and opening the muscles needed to practice Malasana and other postures.

Philosophy + Origin

There are many beautiful attempts to defend the translation of Malasana as “Garland Pose.” While mala most commonly refers to a garland or rosary, many students have a difficult time understanding how this imagery applies to the pose. Some teachers argue that the shape of the body depicts the bead on a mala, or perhaps the arms look like a mala or garland hanging from the neck. Other teachers will use the story of how this posture is traditionally taken when receiving the gift of a garland from a spiritual teacher. While all very poetic, there’s another lesser-known understanding of Malasana that makes more sense. The word mala can also be translated as excrement. Considering the digestive benefits of this posture, it makes a lot more sense.

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