Baddha Kona Asana The Restrained Angle Pose

Baddha Konasana

In Sanskrit, “baddha” means bound and “kona” means angle, and that is why Cobbler’s Pose is also known as the Bound Angle Pose. This is the position assumed by the street side cobbler’s repairing shoes in India.

How to: Cobbler’s Pose

Start in a sitting position with legs outstretched to the front. As you exhale, bring in your heels closer to your pelvis by bending your knees sidewise. 

Both soles should be pressing each other, while the heels press into your “sits” bones of the rear pelvis.

Keep moving your heels towards the “sits” bones. Hold the big toe of each foot with first two fingers and thumb. 

Your pelvis should be in a neutral position and parallel to the floor. Your shoulder blades should be in a straight line with your back.

While doing this yoga pose, do not forcefully bring the knees downwards. They will automatically come in that position once you lean the heads of your thigh bones towards the ground. This is a hip-opening pose, and if you lead with your knees, you will injure them.  Be kind to your body, and gently allow this pose to unfold.  

Remain in this position from 1 to 5 minutes to get the full benefits. After that, bring your legs back into the original position while inhaling.

Benefits of Cobbler’s Pose

The Cobbler’s Pose can give the following benefits when done regularly:

·                                          Stimulates in your abdominal organs, bladder, kidneys and ovaries.

·                                           Improves blood circulation and heart function.

                        ·         Aids in   stretching the inner thighs, knees and the groin.

                        ·         Heals mild depression, fatigue and anxiety.

                        ·         Lessens the pain associated with menstrual periods and sciatica.

                        ·         Therapeutic for flat feet, infertility, asthma and high blood pressure.

                        ·         Facilitates child birth if practiced consistently.

                       ·         Reduces the symptoms involved with menopause.

For beginners, this yoga pose is great for getting rid of number of diseases listed above, as well as reducing fatigue. If you are new to Cobbler’s Pose, and lowering your knees to the floor is difficult, be optimistic and gradually work your way into successive repetitions. You may sit on a high support if your knees are too high to touch the floor.

The advanced users can employ various variations to make Baddha Konasana more powerful. You can lean your torso in the front in between your knees and then come back. This movement should be based on your hip joints not on your waist. You may support your head on a block if it is not comfortable on the ground beneath.

Avoid this pose in your routine in case you suffer from the following problems:

             ·      

                                                   Injury related to the groin area.

                                      ·         Any medical history or chronic injury with your knee, especially medial                                         meniscus tears,                         “runner’s knee” or tendonitis.

                   In case you have a knee injury and still want to continue with this yoga pose, you should add a blanket for support below your outer thighs to avoid any unwanted damage.

    Feel the stretch and relaxation that follows the Cobbler’s Pose.