Baddha Konasana-The Bound Angle Pose

This most familiar of all yoga positions is also known as the Cobblers Pose as it is the typical sitting position of Indian footwear makers and repairers. Traditional yoga texts consider that the Baddha Konasana fights disease and removes fatigue.

• Sit upright with your legs extended to your front. You may sit on a folded blanket or soft cushion for comfort.

• Bend and gently push your knees to either side of your body and as you do so draw your heels as close as you can towards your pelvis and press the soles of your feet together all the time exhaling steadily.

• Keep the outer edges of both your soles in contact with the floor and take hold of your ankles, right hand on right leg, and left hand on left leg. Better still, using the thumb and first two fingers of each hand, hold both big toes.

• Stretch the back and torso upwards with the pelvis staying at right angles to the floor.

• Relax the muscles at the top of the thighs and outer hips so that the knees fall naturally, without force, towards the floor.

• Stay in the pose for up to five minutes breathing quietly and steadily, and then lift your knees and return to the start position with your legs extended to your front while inhaling.

You can repeat this pose as often and for as long as you feel comfortable.

Benefits of the Bound Angle Pose include

• Help in relieving tiredness, anxiety and mild depression and can bring on a feeling of calmness.


• Stimulates the abdominal organs, heart, prostate gland, ovaries, bladder and kidneys and improves general circulation.


• Stretches the inner thighs, groin, knees and ankles.


• Aids in healing and alleviating discomfort from flat feet, asthma, high blood pressure, menstrual discomfort, sciatica and the symptoms of menopause.


• If practised regularly until late pregnancy can help ease childbirth.

Baddha Konasana-The Bound Angle Pose