How to Say Baddha Konasana in Sanskrit
baddha = bound
kona = angle
Bound Angle Pose: Step-by-Step Instructions
- Begin in Dandasana (Staff Pose), pressing forward with your big toe mounds, spinning your inner thighs down, and rooting down with your femurs.
- Use your foot and leg actions to get directly on top of your sitting bones rather than falling behind them.
- Move your sacrum in and up toward your navel, and extend your sternum away from your navel to lengthen your front body.
- Feel your pubis and tailbone dropping equally toward the floor: The bowl of the pelvis is upright, neither spilling forward nor spilling back.
- Maintaining this pelvis position, draw your feet toward your groins. Bring the soles of your feet together, and allow your knees to fall open to the sides.
- Notice the effect on your pelvis; sometimes, drawing your feet back causes the pelvis to spill back. Rock your pelvis forward, engaging your back muscles to move the length of your spine forward and up.
- Press your shoulder blades against your upper back to open your chest.
- Clasp your ankles to emphasize the lift along your torso.
- Open the soles of your feet as if opening the pages of a book. • Hold for anywhere from 10 breaths to 2 minutes, then release.
Bound Angle Pose Cues
Cautions and Contraindications of Bound Angle Pose
- Modify if you have any knee pain, knee injuries, knee arthritis, or other knee limitations.
- Avoid or modify if you have a groin tear or injury
- Modifications and Props
Benefits of Bound Angle Pose
- Can be helpful for recovery after sports and activities that include running
- Improves postural and body awareness
- Stretches your groin, inner thigh muscles (adductors), and front of your thighs (quadriceps)
3 Ways to Modify Bound angle pose
1. Bound angle Pose Folding forward
Try leaning forward by flexing at the hips with a long spine
This may intensify the sensations in your inner thighs
2 Bound Angle Pose with Blocks
Try using blocks, bolsters, or folded blankets under your legs if they are lifted
To help bring your low back forward and prevent slouching, sit up on a folded blanket or bolster. Sitting forward on the prop can help tilt your pelvis forward to come toward a neutral spine.
3. Bound Angle Pose in Chair
Sit in a chair, bringing your feet towards each other and knees outward
You may want to put a bolster or block under your feet
Preparatory Poses for Bound Angle
Follow-up Poses After Bound Angle pose
- Standing poses and most seated twists and forward bends