Week 3 of The Pose of The Week!
Baddha Konasana or butterfly or cobbler’s pose or bound angle pose. This is a more restorative pose than the others we have discussed so far. However, it’s utility should not be understated.Â
The benefits of this pose are not necessarily visible but are hugely beneficial for the organs and the internal processes of the body. They are many... so here is a list from the yoga journal. B.K.S Iyengar has sighted a similar list as well in his texts. His daughter Geeta Iyengar highly promotes this pose for it’s medicinal qualities.Â
Stimulates abdominal organs, ovaries and prostate gland, bladder, and kidneys
Stimulates the heart and improves general circulation
Stretches the inner thighs, groins, and knees
Helps relieve mild depression, anxiety, and fatigue
Soothes menstrual discomfort and sciatica
Helps relieve the symptoms of menopause
Therapeutic for flat feet, high blood pressure, infertility, and asthma
Consistent practice of this pose until late into pregnancy is said to help ease childbirth.
Traditional texts say that Baddha Konasana destroys disease and gets rid of fatigue *(Yoga Journal).
I want to highlight a few benefits that I specifically focus on in my therapeutic sessions. Baddha Konasana is excellent at relieving sciatic pain or low back pain in general. Especially when done in the supine (lying) position on a bolster or rolled up blanket along the spine (see picture below). Furthermore, tight adductors (muscles of the groin) can lead to back and hip dysfunction. Women experiencing menstrual pain can benefit greatly from this pose, as it relieves the pressure in the pelvic region.
Seated version: Baddha Konasana
Sit upright on a bolster, block or on the floor. If the knees come quite high then it can be helpful to start with the back against the wall or on a higher block or bolster.
Position the feet as close to the midline as possible. Drawing the feet open like a book. Initially the surfaces of the feet might be difficult to draw apart. With time this will come.Â
Inhale to draw the spine long and the chest open, exhale to draw yourself forward. Try to avoid excessive rounding of the low back. Often times simply coming tall and gently leaning forward is enough. Rather than forcing the feet open and the elbows against the thighs, soften into the pose. Imagine your shoulders and neck softening and melting. Allow gravity to pull the legs down, and focus rather on keeping the spine long and the chest open.Â
Supine version: Supta Baddha Konasana
In sitting place the bolster or blanket against the low back. Slowly lower down to lie on the bolster. Avoid any space between your back and the bolster. If there is pinching or low back pain, lift and tuck your hips under. Posteriorly tilting the pelvis (for those anatomy nerds). Bring the feet together and toward the midline. For a less aggressive stretch, bolsters or blankets can be places under each knee to support the legs.Â
This is a pose I try and do daily. I have found it extremely helpful on many levels. I sometime do my deep belly breathing (diaphragmatic breathing) in this pose, as it allows for greater expansion with less resistance. If you struggle with belly breathing this is a great way to start to feel it in your body!
Keep in touch! Feedback, questions?? I would love to hear from you!
Director of Vangool Wellness & Rehabilitation Inc.
MPT, Bsc Kin, Certified in Therapeutic Yoga, Certified Yoga Instructor