Many people today have tight hips and inner thighs due to prolong sitting at work and/or school, cars, and sitting at home. For many adults we have lost that easy flexibility in our hips and feel tight and restricted when attempting this pose. Regularly practicing hip-openers, such as Baddha Konasana, will counteract this stiffness, reduce pain, and bring more ease and grace to your overall movements.
Baddha Konasana comes from three Sanskrit words: Baddha meaning “bound” Kona meaning “angle” and Asana meaning “pose. Bound Angle Pose (Baddha Konasana) has many names; Cobbler’s Pose, Butterfly and Diamond. Bound Angle, Butterfly and Diamond describe the shape of your legs while in the pose. Cobbler is derived from the way that Indian cobbler’s traditionally sat with shoes held between their feet as they worked. Whatever name you choose to call it, it is a great pose with many benefits.
Begin in a sitting position.
Press the soles of the feet together, and pull feet towards pelvis
Open the tops of the feet like a book. The bottoms and pinky toes should continue to touch, like the binding on a book.
Sit straight - don't round the back. Slowly begin to fold forward at the waist .
Added move: fold over feet with heart open, eyes looking up to the sky
Added move: fold over feet, arms extended to the floor and forward, gaze to the front of you
To come out of the pose, place your hands beside you on the floor. Press firmly through your arms and as you lift up, extend through the chest and bring yourself back to a seated position.
If you have issues with your knees, use blocks or cushions under your thighs to support your legs.
If feel that your spine is rounding as you fold forward or if you have any discomfort in your lower back, elevate your hips slightly by sitting on a small cushion or folded towel.
If your hips are tight, increase the angle at your knees by moving your feet further away from your body.
Caution: Never press on your knees in this pose! Doing so can cause injury to your groin and knees. Avoid jerking, pulling, pushing, or forcing any movement in this pose. Let your movements be slow and smooth.
All 20 Minute Yoga Practice 30 Minute Sequence 30-minute Sequence 45 Minute Yin Yoga 8 Limbs Of Yoga Acroyoga Advanced Yoga Poses Ashtanga Yoga Ayurveda Balancing Yoga Poses Beginner Yoga Beginner Yoga Poses Bhakti Yoga Breathing In Yoga Chakras Chants Dosha Evening Yoga Practice Gentle Yoga Hatha Yoga Hatha Yoga Sequence Hip Openers History Of Yoga Holiday Yoga Poses Home Yoga Insomnia Intermediate Yoga Poses Learning Sanskrit Lotus Pose Mantras Meditation Meditation For Beginners Meditation For Children Meditation For Sleep Mindful Exercises Moon Salutations Morning Yoga Om Mantra Partner Yoga Patañjali Pillars Of Yoga Practice Of Yoga Practicing Mindfulness Pranayama Prenatal Yoga Restorative Yoga Setting An Intention Shoulder Openers Styles Of Yoga Sun Salutations Surya Namaskar A Traveling Yogi Types Of Yoga Ujjayi Breathing Vacation Wrist Pain Yama And Niyama Yin Yoga Yin Yoga Poses Yoga And Meditation Yoga At Work Yoga Benefits Yoga Blocks Yoga Breathing Yoga Class Yoga Diet Yoga Etiquette Yoga Exercise Yoga For A Cold Yoga For Adrenal Fatigue Yoga For Arms Yoga For Arthritis Yoga For Babies Yoga For Baby Yoga For Back Pain Yoga For Beginners Yoga For Better Posture Yoga For Fertility Yoga For Glowing Skin Yoga For Hamstrings Yoga For Health Yoga For Heartburn Yoga For Insomnia Yoga For Lower Blood Pressure Yoga For Men Yoga For New Parents Yoga For Pain Yoga For Seniors Yoga For Shoulders Yoga For Spine Yoga For Stress Yoga For Stress Relief Yoga For The Ankles Yoga For Two Yoga For Women Yoga For Wrist Pain Yoga Injuries Yoga Inversions Yoga Mats Yoga Nidra Yoga Poses Yoga Poses For Beginners Yoga Poses For Men Yoga Questions Yoga Retreats Yoga Sequence Yoga & Spirituality Yoga Sutras Yoga Tips Yoga To Relax Yoga Travel