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:
- Head to knee pose | Janu sirsasana
- Wide-legged forward bend | Prasarita padottanasana
- Staff pose | Dandasana
SEQUENTIAL POSES:
- Seated wide-legged forward fold | Upavistha konasana
- Tree pose | Vrksasana
COUNTER POSES:
- Seated forward bend | Paschimottanasana
- Bridge pose | Setu bhandhasana
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:
- Find a seated position with your legs out in front of you (dandasana).
- Notice if your tailbone tucks under you. If so, find a blanket, block, or pillow to sit on.
- Place the soles of your feet together, knees out to the sides.
- Option to place your hands behind you to lift the chest.
- Option to hold your ankles and with a long spine, slowly lean your chest forward.
- 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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About the Author
Prasarita Padottanasana: Standing Wide-Legged Forward Bend Pose
ADJUSTMENTS | BENEFITS | SEQUENCING | SANSKRIT | STEPS
Prasarita padottanasana (pra-sa-REE-tah pah-doh-tahn-AHS-an-uh) is a big stretch for the hamstrings and inner leg line. With many variations available, this pose is accessible for most practitioners. This is also a great pose in lieu of headstand.
Philosophy + Origin
Prasarita padottanasana has found its way into almost every style of yoga. B.K.S. Iyengar taught several variations of this posture, labeling them as A, B, C, and D. The most commonly practiced variation is prasarita padottanasana A. Prasarita padottanasana B is when the hands are on the hips and the head is lifted off the ground, not resting on the mat. Prasarita padottanasana C is the variation where the hands are interlaced and stretched behind the back and over the head as you fold. In the final variation taught by Iyengar, prasarita padottanasana D asks the student to grasp the big toe on each foot.
