Baddha Koṇāsana

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Baddha Konasana
Baddha konasana.jpg
Baddha Konasana
Devanagariबद्ध कोणासन
MeaningBound Angle Posture
Key Points
VariationsSupta Baddha Koṇāsana
Effects summary
  • Strengthens and improves flexibility in the inner thighs, groins and the knees
  • Helps prepare the hips and groins for meditative seated poses, which require more flexibility in these areas
  • Helps to soothe menstrual discomfort and digestive complaints
  • Stimulates the abdominal organs, potentially improving the health of the ovaries, prostate gland, kidneys and bladder.
  • Alleviates fatigue, according to traditional yoga texts
  • Helps open up the lower back and relieves sciatica
  • Metaphysically opens up the groin area helping to relieve sexual inhibitions and guilt.

Baddha Konasana (/ˈbɑːdɑː kˈnɑːsɑːnɑː/ BAH-dah koh-NAH-sah-nah;[1] Sanskrit: बद्धकोणासन; IAST: baddhakoṇāsana), Bound Angle Pose,[2] or Cobbler Pose (after the typical sitting position of Indian cobblers when they work)[3] is an asana.


The name comes from the Sanskrit words baddha (बद्ध, baddha) meaning "bound", kona (कोण, koṇa) meaning "angle" or "split",[4] and Asana (आसन, Āsana) meaning "posture" or "seat".[5]


From sitting position with both the legs outstretched forward, hands by the sides, palms resting on the ground, fingers together pointing forward, the legs are hinged at the knees so the soles of the feet meet. The legs are grasped at the ankles and folded more until the heels reach the perineum. The knees remain on the ground, the body erect and the gaze in front. The asana is held before coming back to the starting position. The thighs are stretched with care.

A cobbler in Rajasthan, working in Ardha Baddha Konasana


It is a strong groin- and hip-opener and one of the few asanas that can be practiced comfortably soon after eating as long as the head is not rested on the floor. The asana is specially recommended for those suffering from urinary disorders. The pelvis, the abdomen and the back are stimulated by a plentiful blood supply.[6][7]

It relieves sciatic pain and prevents hernia. If practised regularly, it relieves pain and heaviness in the testicles. For women, coupled with Sarvangasana, it checks irregular menses and helps the ovaries to function properly.[8] Regular practise of this asana may be beneficial for the lumbar region, flat feet, high blood pressure, infertility and asthma.[9]


While doing the asana, take care that:[7]

  • This asana should be avoided in case of Groin or knee injury.
  • Be careful while bending if you suffer from High blood pressure or any cardiac problems.
  • Be slow and careful while doing the asana as in almost all the yoga asanas, as being quick is not what is called for in any yogic Asanas.
  • Baddha Konasana should be avoided by ladies if menstruating or should be performed under guidance of a yoga expert during those days.


Supta Baddha Koṇāsana,[10] Cobbler's Pose in Lying Position, supta (सुप्त) meaning "supine" or "reclining".

See also[edit]


  1. ^ Budilovsky, Joan; Adamson, Eve (2000). The complete idiot's guide to yoga (2 ed.). Penguin. p. 196. ISBN 978-0-02-863970-3.
  2. ^ "Bound Angle Pose". Yoga Journal. Archived from the original on 12 May 2011. Retrieved 9 April 2011.
  3. ^ Claire, Thomas (2003). Yoga for Men: Postures for Healthy, Stress-Free Living. Career Press. p. 170. ISBN 978-1-56414-665-6.
  4. ^ "Baddha Konasana". Ashtanga Yoga. Retrieved 11 April 2011.
  5. ^ Sinha, S. C. (1 June 1996). Dictionary of Philosophy. Anmol Publications. p. 18. ISBN 978-81-7041-293-9.
  6. ^ Kiltz, Dr. Rob (October 15, 2010). "The Health Benefits of Baddha Konasana (Bound Angle Pose)". Retrieved 16 July 2013.
  7. ^ a b "Baddha Konasana". evaidyaji. Retrieved 16 July 2013.
  8. ^ Iyengar, B. K. S. (1 October 2005). Illustrated Light On Yoga. HarperCollins. ISBN 978-81-7223-606-9.
  9. ^ Pederson, Kevin. "Health Benefits Of Bound Angle Pose (Baddha Konasana)". Retrieved 16 July 2013.
  10. ^ Bhagat (2004). Alternative Therapies. Jaypee Brothers Publishers. p. 40. ISBN 978-81-8061-220-6.

Further reading[edit]

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