Baddha Konasana Steps, Benefits, Precautions and Contraindications

What is Baddha Konasana?

Baddha Konasana is very similar to Bhadrasana. However, in Bhadrasana, the legs are being done up and down while in case of Bound Angle Pose, both the knees are seated on the floor. Initially, one experiences little bit tough but with the passes of time, it has become easier and shows many benefits like easy child birth, strengthens the knees, good for heart, etc. It is also known as cobbler pose because the cobbler likes to sit in this fashion while doing work. If it is done technically with right steps, it shows multiple health benefits. It is also associated with few precautions and contraindications.

Baddha Konasana Steps, Benefits, Precautions and Contraindications
Baddha Konasana

How to Baddha Konasana step by step

The practice of this yoga pose is very simple and easy.

  • Sit in Dandasana.
  • Keep your lower back straight and stretched.
  • Now, fold your both legs and bring them to the near of groins
  • Now, clasp your both the soles with your hands and try to bring it as close as the perineum.
  • Do inhale and exhale slowly and deeply while maintaining the pose.
  • Maintain the pose as long as you can and come to Dandasana slowly.
  • This is the one round. Do it 2-3 rounds.

10 Health benefits of Baddha Konasana

  • Easy childbirth: This is one of the effective yoga poses, which if practice with proper technique, helps in easy child birth. It not only helps the pregnant mother in child birth but also reduces pain during delivery.
  • Stable and long core: It stimulates the back muscles and enables to make your core strong and stable.
  • Helps in running: If you get tired after running, feeling pain on your leg’s muscles, it is the best to opt to do this yoga pose just after running as it helps to remove muscular tiredness.
  • Good for car driving person: Those who are like to drive or sit on a car for longer period of time, the hips and thighs get distorted. However, practicing the bound angle pose helps to overcome from these issues.
  • Expands the chest and diaphragm: Its practice helps to elongate the spine and lengthened the torso thereby ensure in expanding the chest. Also Read: Best yoga for lungs
  • Improves concentration: If it is practiced by keeping breathing in mind, it helps to extend the groins and hips more. It also enhances focus and concentration.
  • Boost fertility: Besides, one of the best yoga poses for hip and groin opener, it also plays an important role in fertility.  
  • Relieve sciatica: It helps to open the hip and lower parts of the body, thus may be beneficial in treating of sciatica.
  • Relieve menstrual discomfort: Since, the practice of the yoga pose focuses on the lower region of the body; it helps to sooth the menstrual complexities and also enhances the digestive system.  
  • Good for prostate gland: It helps to stimulate the abdominal organs, especially the organs near by the groin region, thus good for the health of prostate gland, ovary, bladder and kidney.  


The advice to bring the navel—rather than the head—to the feet is another way of saying that the breath should remain as unobstructed as possible in this pose. Pushing the head toward the floor will collapse the rib cage and compress the abdomen, resulting in a reduced ability for those cavities to change shape. A lengthened spine results in freer breathing.

Top facts about Baddha Konasana

  1. It is Sanskrit word wherein Baddha means ‘bound’ and Kona indicates ‘angle’.
  2. It is pronounced as ‘BAH-dah cone-AHS-anna’.
  3. It has been described in Hatha Yoga Pradipika.
  4. It is one of the few yoga poses that can be practiced even after eating.
  5. It gives stretching to the knee, thigh and inguinal region.

Baddha Konasana precautions

  • If somebody has knee or groin injury, better to perform it with folded blankets.
  • It shouldn’t be performed during menstruation.
  • If your back is stiff, it is better to sit with your back against the wall.
  • If you are feeling pain in your knees while performing the pose, keep your soles away from the groin.
  • Don’t push your knees downward.

Contraindications of Baddha Konasana

It shouldn’t be performed in the following conditions.

  • Groin or knee injury
  • Skip in case of High blood pressure
  • Cardiac issues

Preparatory pose

Counter pose

Different names of Baddha Konasana

  • Bound Angle Pose
  • Butterfly Pose
  • Cobbler’s Pose
  • Bhadrasana
  • Throne Pose

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