Bound Angle Pose

Did you know that Baddha Koṇāsana, also known as the Bound Angle Pose or Cobbler’s Pose, is one of the safest and most effective postures for stimulating the pelvic and reproductive systems in both men and women? In classical yogic and Ayurvedic practice, it is renowned for its calming effect on Apāna Vāyu and as a preparation for meditation, especially for those who find padmāsana inaccessible.

🔹 Name & Meaning

• Sanskrit: बद्धकोणासन (Baddha Koṇāsana)
• Meaning: Baddha means "bound," Koṇa means "angle," and Āsana means "posture"—thus, the "Bound Angle Pose."
• Also Known As:
  • Cobbler’s Pose
  • Bhadrasana (is the traditional variation of this pose mentioned in ancient texts)

Many classical sources refer to Bhadrāsana, which when performed with feet pressed together and pulled in toward the perineum with knees wide apart, aligns with what is called Baddha Koṇāsana in modern yoga.

🧭 Step-by-Step Instructions

1️⃣ Sit on the floor with legs extended

• Sit upright on the ground with both legs stretched out in front of you. 
• Keep your spine straight and rest your hands beside your hips.

2️⃣ Bend your knees and bring your feet inward

• Slowly bend your knees outward and draw your heels in toward your pelvis. 
• Let the soles of your feet touch each other.

3️⃣ Hold your feet

• Use your hands to clasp your feet or ankles. 
• Let the outer edges of the feet press into the floor while keeping the soles together.

4️⃣ Adjust your position

• Pull the feet in as close to the groin as is comfortable, keeping the knees gently pointing outward and moving toward the floor. 
• Don't push or strain.

5️⃣ Straighten the spine and soften the shoulders

• Lift through the crown of your head, gently tuck the chin, and let your shoulders relax downward. 
• Keep the spine tall and stable.

6️⃣ Close your eyes and breathe

• Stay in the pose, breathing slowly and evenly. 
• Focus on keeping the spine upright and the knees relaxed toward the earth.

⏱️ Duration

• Start with 30 seconds and gradually increase up to 3–5 minutes or more for meditative use.

⚠️ Contraindications & Cautions

• Avoid if you have recent groin, inner thigh, or knee injuries.
• Use support under the knees (e.g., folded blankets) to prevent strain.
• Avoid pulling feet too close if pelvic stiffness or discomfort occurs.

🔧 Modifications & Props

🔄 Recommended Preparatory Practices

🌿 Benefits (Interpreted)

• Opens hips, groin, and inner thighs gently and symmetrically
• Promotes pelvic circulation and relieves stiffness
• Stimulates Apāna Vāyu, aiding in elimination and reproductive balance
• Grounds excessive mental activity and calms the nervous system
• Ideal for meditation and mūla bandha preparation

🌿 Ayurvedic Connection

🌬️ Breathwork While in Baddha Koṇāsana

🧘‍♀️ Variations & Related Poses

📚 Summary Table