Baddha Konasana #2 (Bound Angle)
In sanskrit, Baddha means bound and kona is angle, hence bound angle pose. Baddha Konasana is also called cobbler’s pose because Indian shoemakers sit effortlessly in this pose with a shoe between their feet. In our society many people have tight hips from sitting in chairs and all our typical Western activities: running, hiking, biking, etc. which all move the thigh bone in the hip socket in same forward and back movement. In many other cultures, India included, hips are more open because they sit on the floor and fold the legs in cross-legged positions. This moves the thigh bone outward (externally) in the hip socket keeping the hips more flexible and healthier.
So in this pose, your knees may be far from the floor. That’s okay, this is where you’re at today, blame it on the convenience of your chair! With patience and practice at sitting on the floor in seated poses like this one, your hips will begin to feel open and free; then sitting on the floor will become more natural and easy.
First, find a quiet place in your home or outside. In the spring or summer, this is a nice pose to explore on your deck or porch. All you need is a blanket and fresh air. Seated, draw the soles of your feet together so the knees drop away from each other toward the floor. Lightly press the feet together. If your knees are higher than your front hip points, add a folded blanket under your sit bones. Sit on the front edge of the blanket so most of your thighs hang of the blanket. You can also support your knees if they are several inches from the floor by placing blocks, books or blankets under each knee and thigh. Supporting the knees, if your hips are especially tight, is a nice way to feel release in the inner thighs and hip joints.
Once you find a comfortable supported seat, using your hands draw your heels toward your pubic bone so your calves and thighs come toward each other. Hold on to your feet or toes with both hands. (If your low back is rounding while holding on to your feet, use a strap around the feet.) Draw the sit bones into the floor and allow your heart to lift and open. Lengthen the spine by reaching the crown of the head upward. Gently press the thighs and knees toward the floor and your heels together. Let your inner thighs relax and let go of holding around the hip joints. You’ll notice the more you release the gripping in the inner thighs, the more free your hips will feel, thus dropping the thighs toward the floor more.
Take a minute here to listen to your breath.
Place your fingertips or palms behind you on the floor or blanket, fingers pointing away from you. Gently press the palms into the floor and feel your heart open more and spine lengthen, this creates a slight back bend. Keep the lifting with the heart and draw the sit bones into the floor/blanket. Broaden the collarbones as you draw the shoulder blades toward each other on the back body. Then allow the shoulders to relax and move away from the ears to soften the shoulders. Gaze forward and allow the eyes and throat to soften. Breathe into your entire pose.
You may stay in this pose for a few minutes or just a few breaths.
Two other variations: Add a forward fold while clasping the fingers and holding onto your toes or ankles. You may need to add another blanket under your sit bones. For a more resting pose, add support under the knees and thighs and lie back on blankets and add a bit more height under the head so it’s higher than the heart — this is called supta baddha konasana.
The benefits of Baddha Konasana is freedom and opening to the hips, stretching the adductor muscles (inner thighs), gaining strength in the back and bringing length to the spine. The action of the chest opening and shoulder blades drawing toward each other is a great counter pose to daily habits we fall into all too often — rolling the shoulders forward and caving the heart in as we work at the computer or drive in the car. This pose is good for females for improving irregular menstrual cycles since it brings circulation to the pelvis region, abdomen and hips. Meditation in Baddha Konasana is nice when this pose becomes effortless. Enjoy!
Justina Brewer