Asana: Baddha Konasana

6 Jan

Baddha Konasana (Cobbler’s Pose / Bound Angle Pose) is a seated, hip-opening asana.

This pose should never cause pain, especially in the knees or back.  Breathe slowly and fully as you practice, use appropriate props to build your pose in a way that supports your body, and come out of the pose whenever you need to.

Baddha Konasana

  • Externally rotates the thighs, stretching and strengthening groins and knees (great preparation for seated meditation postures)
  • Alleviates fatigue
  • Maintains health of kidneys and prostate gland
  • Helps treat urinary tract disorders
  • Reduces sciatic pain, opens lower back
  • Prevents hernia
  • Keeps reproductive organs healthy
  • Overall very beneficial for menstruation: corrects irregular menstruation, checks heavy periods, relieves pain
  • Helps with digestion

Here is an additional resource that delves into the anatomy of the hip adductors by Julie Gudmestad, PT, of Gudmestad Yoga: Thigh Master II


Approach these asanas slowly and mindfully. If something hurts, back out of the pose gently and reassess. Do not ever push through pain. The techniques and suggestions presented in these videos are not intended to substitute for medical advice. Consult your physician before beginning any new exercise program. Jessie Tierney and YogAscent/Horseback Yoga videos and website assume no responsibility for injuries suffered while practicing these techniques. If you are new to exercise or yoga, are elderly, have any chronic or recurring conditions such as high blood pressure, neck or back pain, arthritis, heart disease, and so on, seek your physician’s advice before practicing to determine necessary precautions.

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