A Complete Guide to Baddha Konasana. Intro, Benefits & How To Perform

Baddha Konasana’s seemingly simple and easy pose fortifies your core and enhances your posture. It is one of the go-to asanas for opening the hips and elongating the thigh muscles. It is an essential beginner pose, which helps your body in stretching. This asana is simple and can be performed easily, or you can achieve the target with the help of a few props. Sit up on a couple of folded blankets to raise your seat if your hips are tight. You won’t believe how this trick makes sitting up straighter and more comfortable for you.

Baddha Konasana yoga is also known as the Bound-Angle pose or Cobbler pose. It is believed to have initiated from the seated position that Indian Cobblers adopt, which is why it is referred to as Cobbler’s Pose. Sometimes it is also referred to as Butterfly Pose because the movement of the legs in this pose resembles that of a butterfly flapping its wings.

Baddha Konasana originated from the Sanskrit word “Baddha,” which means “Bound,” “Kona,” which means “Angle,” and “Asana,” which means “Pose,” from here the English name of Baddha Konasana yoga, derived from, that is Bound Angle Pose.

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How to do Baddha Konasana Yoga?

If you don’t know how to do Baddha Konasana, there is no need to worry. Here are a few Steps to follow:

  1. Lie down with your legs outstretched. Maintain a straight torso, neck, and head. Now breathe in slowly.
  2. Breathe out slowly. Bring your feet in front of your pelvis and bend your knees. Bring your knees down to the ground. Your soles ought to be close to one another, touching. Bring them closer to the pelvis as you hold them in your hands.
  3. Make sure your pubic, pelvic, and lower perineum bones are evenly seated in an even position. Be in a straight line with your neck and the back of your head while maintaining a straight torso.
  4. Maintain the posture for a time that works for you. Keep your focus on the bridge of your nose or close your eyes. Keep your thoughts tucked in between your eyebrows.

Tips for Beginners

You should know that everyone has their natural limits. Your knees may never open to the floor due to your bone structure and muscular development. That’s fine; Still, Baddha Konasana yoga will help you strengthen your back and stretch your inner thighs.

Bound Angle Pose Benefits

There are various benefits of Baddha Konasana Yoga

Strengthens and stretches

The groin, inner thighs, and knees are stretched in a bound angle pose. It strengthens the hip flexors as well as the muscles of the pelvic floor and psoas. One can also elongate and decompress the spine once the hip flexor muscle loosens up.

Flexibility and motion range

 A person who performs Baddha Konasana can strengthen the muscles in the pelvic floor by getting into the pose. This pose helps with hip opening and helps release all tightness and stiffness from the pelvic floor and hips. As a result, the pelvic joints become more flexible, making it easier for the person to perform intense hip opening poses like Goddess Pose or Seated Straddle Pose.

Concentration and Awareness

Baddha Konasana yoga is a simple and meditative pose. In this pose, breathing awareness is very crucial. While performing this pose, if you concentrate while breathing, you can notice the hip opening and groin stretching a little more with every breath.

Position and Alignment

 A good combination of a long spine and an open hip joint in Baddha Konasana (Bound Angle Pose) improves agility and overall flexibility. As a result, this alignment and toning of the spine improve posture.

Boosting, de-stressing, and unwinding

The pelvic floor receives more blood circulation during Baddha Konasana. Because the sacrum is home to three parasympathetic nerves, this triggers the parasympathetic nervous system, which is also known as the “Rest and Digest” system. The heart rate slows down, which helps people conserve energy and energize the body. It makes the intestines work better and makes the sphincter muscles relax. The mind and body are slowed down and stabilized due to this.

Systems, Circulation, and Stimulation

Baddha Konasana yoga affects the kidney glands by working on the kidney meridian. These aid in releasing hormones that control metabolism, immunity, and other functions. Overactive adrenal glands primarily affect the kidneys, resulting from today’s fast-paced lifestyle. Baddha Konasana aids in relaxation and restores normal function in these glands. Because Baddha Konasana’s posture is closely aligned with the pelvic floor, the increased blood flow improves efficiency and stimulates the organs in that area. It strengthens the uterus, assists in hormone activation and balance, and reduces menstrual issues. The ovaries, prostate, and bladder are all stimulated by it. This practice can help with issues like sexual arousal and infertility.

Emotions and equilibrium

The Bound Angle Pose supports emotional regulation. The Muladhara, Swadisthana, and Manipura Chakras are all activated in this pose, which focuses on the base of the spine and helps to balance a person’s stability, creativity, and emotional connection.

Improves Hormonal Imbalances

 Teens and children can practice Baddha Konasana yoga because this pose can help correct hormonal imbalances. Also, Baddha Konasana is a great asana for pregnant women in their second and third trimesters because of its many benefits, including relaxation, hip opening, strengthening the pelvic floor, and hormone balancing. Included in the prenatal yoga program, it will aid in natural childbirth and make the pregnancy easier. After the initial 40 days of healing, this pose benefits mothers who have recently given birth.

Who should not perform Baddha Konsana Asana?

Baddha Konasana should not be practiced if you have a groin injury. It could make the injury worse. You should avoid performing this asana if you have rheumatoid arthritis, a ligament tear, worn-out joints), or any knee injury. This pose should also be avoided by anyone who has had hip, knee, or ankle surgery in the past.

Senior citizens should practice Baddha Konsana yoga slowly as their knees and ankles are weak, and sometimes they even find it difficult to sit on the floor.

Yoga should be part of your life as it will help your body grow positively.

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