How to do Baddha Konasana (The Bound Angle Pose): Steps & Health Benefits

Health benefits of Baddha Konasana include Strengthening Knees, Ankles, Feet and Hips, Relieves in Menstrual Issues, Improves the Function of the Kidneys and Livers

Updated: June 16, 2022


Baddha Konasana is one of the easiest and most important asana in yoga with lots of health benefits. It is also known as The Bound Angle Pose. The name Baddha Konasana actually comes from Sanskrit words, where Baddha means Bound, Kona means Angle and Asana mean Pose. So combine all the words, it's pronounced as The Bound Angle Pose.  Baddha Konasana is the best variation of butterfly pose. This Asana is also called as The cobbler pose. This Asana is suitable for everybody and all age groups.

Baddha Konasana has lots of health benefits; among that some of the health benefits of Baddha Konasana include Strengthening Knees, Ankles, Feet and Hips, Relieves in Menstrual Issues, Improves the Function of the Kidneys and Livers, Helps to Prevent Asthma, Enhance Sexual Performance, Increasing Blood Circulation Around the Body, Reduces Fat from Thigh Area and Relieves Stress and Anxiety.

Before we go to do this asana, we should know for whom this Baddha Konasana is not recommended. Those who are suffering from severe back injury, hip injury, ankle injury and knee injury, recently any surgery on your back or waist, spinal column ailments on the lower vertebrae they should not do this asana.  Those who are suffering from high or low blood pressure, they should not do this asana without any supervision. Those who are suffering from severe headache they should avoid this asana.  Those suffering from any form of hernia should avoid this practice.

How to do Baddha Konasana (The Bound Angle Pose):

  • To start this asana get onto the yoga mat and sit in the Dandasana (Staff Pose).
  • Now Bend your both legs from the knees and join the soles of your feet together.
  • Now hold your feet or ankles with your both hands.
  • Now shift your both heels together to the groin as so much as comfortable.
  • Slowly breathe out and bring down your knees to the ground.
  • Your arms and shoulders should be relaxed.
  • Try to be in this position for one minute and keep breathing normally.
  • For beginners, try to be in this position for 2 to 3 breaths.
  • To release from this position, breathe out and slowly get on to the starting position. Now keep your both the hands alongside your body, keep your leg straight and take a deep breath and relax.
  • Now you can again do this asana. You should do minimum 10 repetitions of this asana for better result.
  • Initially, when you start this yoga asana, you feel some pain in your abs, hip, thigh, and shoulder but as you practice more you can do this asana more easily.

Health Benefits of Baddha Konasana (The Bound Angle Pose):


Baddha Konasana Strengthen Knees, Ankles, Feet and Hips:

Different studies have been proven that regular practice of Baddha Konasana, can stretch your Knees, Ankles, Feet and Hips muscles, because while doing Baddha Konasana, it puts extra pressure on this muscle, so that blood flow will increase in this area and muscles will get more amount of oxygen and nutrition, which helps them to strengthen and regular practice of this asana also can help to prevent injury in Knees, Ankles, Feet and Hips during exercise and other works.

Baddha Konasana Relieves in Menstrual Issues:

Different studies have been proven that regular practice of Baddha Konasana is very helpful for menstrual issues and it also helps to maintain length of menstrual cycle because while doing this asana it create lots of pressure on groin part that helps to Relieves in Menstrual Issues.

Baddha Konasana Improves the Function of the Kidneys and Livers:

Different studies have been proven that regular practice of Baddha Konasana is very beneficial for in improving the function of livers and kidney, because while doing this asana, it creates lots of pressure in the kidneys and livers that help to produce of stress hormones, which stimulate our kidneys and liver for better functioning, beside this it also helps to reduce the fat stored in the liver and kidneys.

Baddha Konasana Helps to Prevent Asthma:

Those who are suffering from any respiratory problem, this asana is very beneficial for them because while practicing this asana it create lots of pressure in the chest or lungs region, that helps in expanding your lungs thereby preventing you from respiratory problems, such as Asthma.

Baddha Konasana Enhance Sexual Performance:

Practicing of Baddha Konasana on a regular basis can enhance sexual performance because while doing this yoga asana, it stretches our sexual organ, which helps in the production of stress hormones in that area that helps to stimulate our sexual organ and it also improve the blood flow to the sexual organ will help to increase the function of sexual performance.

Baddha Konasana Increasing Blood Circulation Around the Body:

Different studies have been proven that regular practice of Baddha Konasana can help to improve the blood flow, because when we are doing this exercise its increase our blood circulation and it put less pressure on our cardiovascular system, so blood flow will more and easier.

Baddha Konasana Reduces Fat from Thigh Area:

Different studies have been proven that regular practice of Baddha Konasana is very helpful for our Thigh muscles and it also helps to reduce the fat from the thigh region because while doing this asana it create lots of pressure on our thigh muscles that helps to reduce the extra fat from the thigh.

Baddha Konasana Relieves Stress and Anxiety:

While we are doing this Baddha Konasana, our blood circulation gets increase, which also helps to improve the blood flow to the brain, which mean our brain will get sufficient amount of oxygenated blood and nutrition, which helps to improve the brain function and it also helps to reduce the various types of issue, such as stress, anxiety, headache, etc. This asana is highly recommended to the student, if they practice Baddha Konasana on a regular basis, it can improve their concentration towards studies and they will focus more towards their carrier.

Health Benefits of Baddha Konasana


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