Learn how to Do Sure-Angle Pose in Yoga (Baddha Konasana)


Baddha konasana wins the prize for many aliases. Its frequent title is bound-angle pose, nevertheless it’s often known as butterfly pose, cobbler’s pose, and even soles pose, relying on the sort of yoga you apply.

The direct translation from Sanskrit is bound-angle pose (baddha = sure, kona = angle, asana = posture/seat), and it will get that title as a result of the soles of the toes contact whereas the legs bend at an angle. When you’re on this pose, you’ll discover your bent legs additionally resemble butterfly wings.

At first look, bound-angle pose looks as if a fast method to separate the stiff from the flexible; getting the knees down and the hips open is a problem in the event you’re muscular or tight.

To not fear — there are many methods to change this pose whether or not you’re a brand new or seasoned yogi.

Sure-Angle Pose (Baddha Konasana): Step-by-Step Directions

bound angle pose | Bound Angle Pose

  • Sit on the ground together with your butt bones immediately beneath you. (This retains you from tucking your tailbone.)
  • Carry the soles of your toes collectively, letting your knees fall to the perimeters. The outer edges of your toes ought to contact.
  • Draw your heels as near your groin as is comfy.
  • Place your thumbs on the balls of your toes, and wrap the remainder of your fingers across the tops of your toes, as if holding an open e-book.
  • Sit up as tall as you may, preserve your gaze ahead and your chest open, and maintain for no less than 5 breaths, as much as one minute.

Learn how to Make Sure-Angle Pose Simpler

supine bound angle pose | Bound Angle Pose

Baddha konasana opens the hips and internal thighs, however it could possibly come at a steep worth for the knees. Right here’s find out how to make butterfly pose simpler, to spare your knees undue pressure.

  • Place blocks or bolsters beneath your knees. When you have any earlier groin or knee accidents, it’s much more crucial to assist your knees.
  • In case your knees fall above your hip bones on this pose, sit on a folded blanket to raise your hips or transfer your toes farther away out of your groin.
  • For a extra restorative model, take supta baddha konasana (supta = reclined). Relaxation your higher again on a bolster, together with your arms prolonged out to your sides like a T. Place blocks beneath every knee so you may totally calm down.

Learn how to Make Sure-Angle More durable

Woman Does Ashtanga Version of Baddha Konasana | Baddha Konasana

There are many methods to deepen this pose, however be conscious of your knees. In the event that they begin to really feel any pressure, take a much less intense model of bound-angle pose as an alternative.

Right here’s find out how to make baddha konasana more difficult.

  • Transfer your toes nearer to your groin (being conscious to not spherical your backbone or tuck your tailbone).
  • Sustaining a tall backbone, fold ahead with out rounding your again or letting your knees roll ahead. You need the motion to come back out of your hips.
  • For a deeper stretch, press your elbows into your internal thighs, particularly as you fold ahead.
  • Do that ashtanga model to stretch the again: Begin in butterfly pose, then tuck your chin to your chest on an exhale. Along with your decrease stomach engaged, spherical your again and goal the crown of your head towards the arches of your toes. If you’re versatile sufficient to get there, you’ll discover your head has the proper place to relaxation!

Bonus/Newbie’s Ideas for Doing Sure-Angle Pose

It bears repeating: You must by no means really feel baddha konasana in your knees. Rookies are likely to mistake the “objective” of bound-angle pose with touching their knees to the ground.

In actual fact, butterfly is a hip opener that works on selling exterior rotation of the thigh bones within the hip sockets. Listed here are another suggestions for entering into bound-angle pose.

  • Once you start to fold ahead, gauge whether or not you’re placing undue weight onto your knees and legs. If that’s the case, you’re probably arching your again to compensate for an absence of hip mobility.
  • Preserve your backbone lengthy all the way in which right down to get essentially the most from baddha konasana. “The fold ahead in bound-angle pose is usually mistaken for an excuse to examine your pedicure,” says Stephanie Saunders, BODi vice chairman of health programming and a licensed yoga teacher. “For those who give attention to bringing your stomach button — as an alternative of your nostril — to your toes, you’ll create extension by way of the backbone and really feel the stretch in your internal thighs and groin.”
  • For those who’re a runner, a bicycle owner, or are muscular and tight, butterfly pose could also be difficult. Use as many props as you want — lifting your hips at the same time as a lot as 12 inches — to get comfy.
  • Altering the angle doesn’t simply alter the depth — it alters the place you are feeling the pose, too. “Sure-angle pose can change your focus, relying on the angles you’re creating,” says Saunders. “An extended angle created by the knees will prolong totally different adductors farther than a shorter one, and also will trigger totally different exterior rotators to work. So combine up how shut your get your toes to your groin, to get all the advantages of this pose.”
  • Don’t ignore the cue to “open your toes like a e-book” — it could possibly assist your knees. “Typically yogis really feel stress of their knees in baddha konasana, which is frequent when the soles of their toes are turned towards the ceiling,” says Saunders. “One method to ease the pressure is to push the outer edges of your toes into the mat, which can assist stabilize the lateral ligaments of the knees.”

Advantages of Sure-Angle Pose

Baddha konasana affords an array of benefits for the decrease physique and backbone.

Opens the hips and internal thighs

Sure-angle pose stretches the hips, internal thighs, and groin, together with the adductors and the sartorius (the longest muscle in your physique, it helps to flex and rotate your thigh at your hip).

Baddha konasana helps to enhance the exterior rotation of your hips, and, once you fold ahead, stretches your abductors, together with the glutes and tensor fasciae latae.

Lengthens the backbone

Whereas we largely consider it as a lower-body pose, baddha konasana additionally helps promote higher posture by lengthening your backbone and the muscle mass that assist it.


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