Baddha Konasana/ Bound Angle Pose

Sanskrit Name: बद्धकोणासन (Baddha Koṇāsana)

English Name: Bound Angle Pose

Pronunciation: BAHD-koh-NAH-sah-nah

Steps to Perform Baddha Konasana

1. Sit on the floor with your legs stretched out in front of you (Dandasana).
2. Bend your knees and bring the soles of your feet together, letting your knees fall out to the sides. Pull your feet close to your body.
3. Hold your feet or ankles with your hands and keep your spine straight. Avoid slouching.
4. Press your thighs gently toward the floor without forcing them.
5. Stay in the pose for 30 seconds to 1 minute, breathing deeply. You can increase the time as you feel comfortable.

Benefits

1. Improves Flexibility: Opens the hips and stretches the inner thighs and groin.
2. Stimulates Circulation: Boosts blood flow to the lower abdomen and pelvis.
3. Relieves Stress: Calms the mind and helps release tension.
4. Eases Discomfort: Can reduce menstrual pain and menopausal symptoms.
5. Supports Posture: Encourages a straight spine and better alignment.
6. Emotional Release: Helps release stored emotions, fostering a sense of calm.

Things to Keep in Mind

• Don’t force your knees down; let gravity do the work.
• Keep your back straight and shoulders relaxed.
• Sit on a cushion or folded blanket if your knees are high or your lower back rounds.
• Practice on a non-slip surface like a yoga mat.
• Use blocks or cushions under your knees if you feel too much strain.

Variations and Modifications

1. Dynamic Butterfly: Gently flap your knees up and down like butterfly wings for a light stretch.
2. Reclined Version: Lie on your back with feet together for a relaxing variation.
3. Wall Support: Sit against a wall to keep your back upright.
4. Elevated Hips: Sit on a cushion or block to reduce pressure on the groin and lower back.

Contraindications

• Avoid this pose if you have severe groin, knee, or lower back pain.
• Be cautious if you have sciatica or joint issues.

Preparatory and Follow-Up Poses

• Preparatory Poses: Dandasana, Titali Asana, Janu Sirsasana.
• Follow-Up Poses: Paschimottanasana, Malasana, Upavistha Konasana.

Energetic and Symbolic Aspects

• Activates the Svadhisthana Chakra (Sacral Chakra), promoting creativity and emotional balance.
• Symbolizes transformation, like a butterfly emerging from a cocoon, inspiring openness and growth.