Bound Angle Pose Yoga | Cobbler Pose | Baddha Konasana

by Tanmay Joshi
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Baddha Konasana, or Bound Angle Pose yoga, is an effective stretch for people with tight hips and hamstrings. Due to its deep hip opening properties, this pose has therapeutic benefits that can contribute to better posture and hip health as well as mental calmness and clarity.

This article will explore what the Bound Angle Pose does, how to do it properly, and provide you with some additional information about this pose that may help you decide if it’s right for you.

Read more: Revolved Triangle Pose Yoga

A Brief Overview of the Pose

This stretch is great for tight hips and good for alleviating knee and back pain. A word of caution: Some people find that lengthening their hamstrings also increases discomfort in their hips and groin area. So be mindful of your body, especially if you’re dealing with an injury.

If at any point in time you feel even a twinge of pain while practicing yoga, stop immediately and talk to a physical therapist or another medical professional. It’s always better to be safe than sorry!

You should also know that not everyone will have to go through some discomfort when moving into the cobblers pose; often, it’s just those who need to stretch out their legs more than most.

Read more: Standing Forward Bend Pose

Why is Bound Angle Pose Yoga Beneficial For Tight Hips?

If you’re experiencing pain in your hip joints, you may want to stretch them out. That’s why the bound angle pose is an excellent choice for tight hips.

Placing pressure on your outer thigh can help relieve tension in those stiff muscles and get you back on track with your stretching routine. You can do butterfly pose yoga at home or at a studio.

Read more: How To Do A Side Plank Yoga Pose

Bound Angle Pose Yoga Steps

Bound Angle Pose Yoga Steps
Bound Angle Pose Yoga Steps
  • Start in Staff Pose (Dandasana) with your back straight and your legs extended on the floor in front of you.
  • Then rest your arms on the sides with your palms touching the mat.
  • After that, start bending your knees and keep the heels towards the pelvis area.
  • Push your feet against each other and then open the groin area by dropping the knees.
  • Use your first two fingers to clasp your big toes. Keep your feet’ outer edges firmly together as well as firmly press them into the mat.
  • Extend your spine straight to sit up upright.
  • Keep your eyes at the tip of your nose.
  • Do this yoga asana in multiple repetitions for a minimum of five to seven minutes.

Read more: The Camel Yoga Pose

When You Can Expect Results From Practicing Baddha Konasana

Practicing a pose can help change your body—and not just your physical body, but your mental and emotional state as well.

If you want results from practicing Baddha Konasana, listen to your body; some people experience immediate results after even one session, while others notice a difference after weeks or months of practice.

The point is that there’s no timeline for when to expect changes; if you feel like it’s not working for you, then it may be time to try something else. But don’t give up! You might be surprised at how quickly those tight hips start feeling looser.

Read more: How To Do Ardha Pincha Mayurasana

Precaution While Doing Bound Angle Pose Yoga

Pregnant women should not perform any hip opening poses. You are also advised to get a doctor’s permission before doing yoga if you have bone disorders, high blood pressure, heart disease, or diabetes.

If you feel pain in your knees, ankles, or lower back while performing bound angle pose yoga, then stop it immediately and consult your physician.

The Top 5 Benefits of Bound Angle Pose Yoga

Bound Angle Pose Yoga Benefits
Bound Angle Pose Yoga Benefits

Baddha Konasana, also known as Bound Angle Pose, opens up the hips and groin area and stretches the inner thighs and groin. Not only does it improve blood circulation, but it also improves fertility, boosts energy levels, relieves fatigue and stress, reduces digestive problems and much more! Read on to find out about the top 5 benefits of Baddha Konasana yoga!

Improves Digestion

Bound angle pose is also called butterfly pose because you spread your legs and arms out like a butterfly. This pose is meant to improve digestion by helping free up any trapped gas in your body.

In addition, it tones your abdominal muscles, making them look more defined. Many people start doing yoga poses after going through a full-body workout for better muscle tone.

So if you’re trying to get rid of that post-pregnancy flab or shed some weight from your thighs, chest, or stomach area, try adding a bound angle pose into your routine to improve appearance and digestion issues.

Improves Flexibility of Groins Area

The Bound Angle pose is a challenging yoga pose that improves flexibility in your groin area. It’s perfect for runners, active people, and those who sit for long periods.

The Bound Angle stretches out your thigh muscles and opens up your hip flexors and groin area. People with sciatic pain will also benefit from this pose since it helps to relieve tension in that area.

At a minimum, practice once a week but ideally twice a week to see results!

Tones and Strengthens The Abdomen

This pose works your abdominals by providing a stretch, but more importantly, it provides a slight resistance. Each time you exhale while holding Bound Angle, your body is working to create and hold form.

This simple breathing exercise improves posture and creates muscle tone throughout your abdomen. It’s also great for digestion and eases stress or anxiety in your mind. If you often suffer from indigestion or acid reflux, practicing bound angle regularly may help ease those symptoms.

Over time, the bound angle has also been shown to lessen back pain by strengthening abdominal muscles that support your spine—even if you don’t have back pain now, it will help keep you injury-free down the road!

Helps Relieve Stress

Stress can build up in your body, leading to issues like insomnia and headaches. Doing bound angle pose yoga can help you release that stress and relax your body and mind, so you sleep better at night.

That’s why it’s common for people who have insomnia to turn to butterfly pose yoga as a cure. It’s also known to relieve anxiety, which often stems from stress. Those who do cobbler pose regularly remain less stressed.

Increases Circulation

Lack of circulation can cause several issues, such as fatigue and stress. The bound angle pose improves circulation by stretching and opening up your back, hips, groin, abdomen, and chest. If you’re feeling tired or run down, try it out!


Q.1. What is Butterfly Pose good for?

Ans. Butterfly pose, also known as bound angle pose, is a resting yoga pose that’s good for beginners. It stretches your inner thighs and outer hips and is recommended by physical therapists. The butterfly stretch strengthens hip flexors and opens tight hips; it helps relieve back pain and aids digestion.

Q.2. What is Butterfly Pose called?

Ans. Butterfly pose is also called baddha konasana, bound angle pose, and cobbler pose. But no matter what you call it, bound angle yoga offers many benefits!

Q.3. Who should not do the Butterfly pose?

Ans. 1. People with severe lower back pain or knee injury should avoid it.
2. Those who have a previous injury or severe pain in the groin area.

Q.4. Can we do the Butterfly pose daily?

Ans. Bound angle pose is known as Baddha Konasana in Sanskrit and helps a lot to improve digestion, relieve constipation and strengthen pelvic muscles. We can do it daily at least 3-4 times with 30-45 seconds each time at a stretch. It also strengthens the reproductive system and other abdominal organs when done regularly.

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