Article by Megan Stremmick
Baddha Konasana (Bound Angle Pose or Cobblers Pose)
I have been a yoga instructor for 5 years now and truly believe that my daily practice, even if it’s just for ten minutes a day, has significantly contributed to being able to get back in shape after having a baby.
If you have ever watched a little kid sit down into what we usually call “Indian Style” and then observed in aw as they maneuvered this way and that into flexible positions that you didn’t think were possible and thought to yourself, “wouldn’t it be great if I could do that”, then this is the pose for you. It’s a great pose for all degrees of flexibility, even if you’ve never done yoga before. This pose is also great for runners and bikers with tight hips as well because Baddha Konasana opens up our hips, groin, and inner thighs not only making it easier to sit on the floor and have tea parties with your daughter but help boost your athletic performance as well by lengthening the muscles that get ‘bound up’, from strenuous physical activities.
Baddha Konasana Benefits:
- Lengthens and strengthens the spine, inner groin, hips and knees.
- Stimulates and massages the internal organs of the abdomen, improving digestion and the function of the liver and kidneys
- Continuous practice of this pose during pregnancy is said to help ease child birth
- Creates flexibility in the hips
- Helps relieve symptoms of menopause
Baddha Konasana How To:
- Begin seated on the floor with your legs outstretched—placing a blanket underneath your tailbone if you have tight hips
- Pull the navel into the spine, bend your knees, and bring your heels toward your pelvis
- Drop your knees down toward the floor while keeping the soles of the feet together
- Place your hands on the same-side ankle and lift your chest by lengthening from the sternum as you work your outer thighs further toward the ground, opening up the inner groin
- Hold here for 1 to 5 minutes before slowly returning to the starting position
Baddha Konasana Caution:
Those with groin or knee issues should only perform this pose with a blanket underneath the outer thighs.
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