Baddha Konasana,Bound Angle Pose or Cobbler's Pose

Bound Angle Pose, also called Cobbler's Pose after the typical sitting position of Indian cobblers, is an excellent groin- and hip-opener. In our Western culture, many people have tight hips from sitting in chairs and also from activities such as running, hiking, and biking. This pose is an excellent preparation for childbirth and suggested during menstruation.  Men and women alike benefit from the hip opening qualities it provides. Kids often think it is fun and find it easy.

Women in baddha konasana

In Sanskrit, Baddha means bound and kona is angle which means bound angle pose.
Practicing:

 
1.Get into position. You will get to the Baddha Konasana pose by starting from the Dandasana, which is when you sit with your legs straight out in front of you. From here, bend your knees and pull your heels toward your pelvis. Let your knees fall to the sides and press the soles of your feet together.

2.Adjust your legs. Keeping your spine long, bring your heels as close to your pelvis (or crotch area) as is comfortable. With your first and second finger and your thumb, grasp the big toe of each foot. If your can’t hold your toes, grab the ankles or shins.


3.Find a solid base. Press the outer edges of the feet tightly together. Always keep the outer edges of the feet firmly on the floor so that your are strongly rooted in your seat.


4.Sit up straight. Shift your weight so that your pubis in the front and your tailbone in the back are equidistant from the floor.


5.Engage your upper body. Roll your shoulders back so that your shoulder blades slide down your back. Lengthen your torso and tuck your tailbone down between your sit bones.


6.Contract your core. Your core muscles are the girdle of muscles that surround your lower back and abdomen and are the key to performing all yoga poses. Engage your core muscles by drawing your abdomen toward your spine and cinching your waist as if there was an actual girdle around your mid section.

7.Come out of the Baddha Konasana pose. When you’re ready to release your pose, inhale and lift your knees away from the floor and then slide your legs out to the extended Dandasana position you started with. From here you may stand.

Variations in Baddha Konasana:

BKS Iyengarji in position

Baddha-Konasana with chin touching ground

Pregnant Women in position

Hollywood Actress Jennifer Aniston in position

Benefits:

1. This pose opens the hip joints.  It is a great preparation for padmasana, the lotus pose, as well as being excellent for most women in preparation for child birth.
2. Creates stretch in the inner thighs, groins, and knees.
3. Opening and freedom of the hips and thigh muscles.
4. Chest opening and shoulders rolling back restores posture from sitting, computer use, and driving.
5. Stimulates abdominal organs.
6. Increases body circulation.
7. May help relieve mild depression, anxiety, and fatigue.
8. Soothing menstrual discomfort.
9. May be useful for symptoms of menopause.
10. Consistent practice of this pose until late into pregnancy is said ease childbirth. 
11. Energy lift and immune booster