Baddha Konasana's gets its name from three Sanskrit words:

Baddha: Bound
Kona: Angle 
Asana: Pose.

So, it is also known as Bound Angle Pose in English. It is a seated pose, which strengthens your groins and hips and also helps improve abdominal discomfort.

This asana is very similar to the famous butterfly pose or the titli asana, the only difference lies in the fact that in Baddha Konasana you have to bend your torso while in the butterfly pose you flap your bent thighs and knees like the wings of a butterfly.

  1. Baddha Konasana (Bound Angle Pose) steps: correct way to do Baddha Konasana
  2. Benefits of Baddha Konasana (Bound Angle Pose)
  3. Easy modifications of Baddha Konasana (Bound Angle Pose)
  4. Precautions to take while doing Baddha Konasana (Bound Angle Pose)

Baddha Konasana is fairly easy to do, you can follow the below-mentioned steps to practice this asana

  • Sit straight with your legs stretched out in front of you
  • Exhale, bring your feet towards your pelvis in such a way that the soles of your feet touch each other and your knees are on your sides. (Just like in the Butterly Pose - Titli asana)
  • Try to push your knees to the ground as much as you can
  • If your knees do not touch the ground in the beginning, do not worry. Have patience. It will take time and some practice
  • Now, hold your toes with your fingers
  • Bend your body from above your buttocks and try to lean forward as much as you can
  • Try to touch your head or shoulders to the floor. this may not happen in the beginning but will take some time and practice
  • Do the following steps for at least 30-60 seconds

Asanas to do before practising Baddha Konasana

To help your body ease into Baddha Konasana, you can do the following asanas before this asana:

  • Hero Pose (Virasana)
  • Wide-legged Forward Bend (Prasarita Padottanasana)
  • Head-to-Knee Forward Bend (Janu Sirsasana)
  • Butterfly Pose (Titli asana)

Asanas to do after practising Baddha Konasana

To relax your body, you can do the following asana after Baddha Konasana:

Baddha Konasana has various benefits such as :

  • Stretches your knees, groin and hips, lower back and inner thighs
  • Stimulates your abdominal organs, ovaries, prostate glands and bladder
  • The asana help stimulate your cardiovascular activity and blood circulation 
  • Helps to relieve stress, anxiety and depression 
  • It relieves menstrual pain and discomfort
  • It reduces the risk of problems like high blood pressure, flat foot, and asthma
  • Persistence practice of this asana in late pregnancy eases childbirth
  • In the beginning, you may find it difficult to push your knees on the ground, so try to place your feet bit away from your pelvis and maintain a wider angle
  • You can place blocks or a folded blanket under your buttocks to make the practice easier and more comfortable
  • If you have lower back injuries or injuries in your hip region or groin, do not practice this asana
  • Do not practice this asana if you suffer from sciatica
  • People who have had recent surgery should not do this asana
  • Pregnant women are advised to talk to an experienced yoga practitioner before trying Baddha Konasana
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