Table of Contents:
How to do Baddha Konasana (Butterfly Pose)
Video taken from the channel: VENTUNO YOGA
COBBLER POSE Yoga Tutorial + Benefits (Baddha Konasana) by Simple Effective Yoga FB Group (Join )
Video taken from the channel: Veronica Fomia
Bound Angle Pose Yoga With Adriene
Video taken from the channel: Yoga With Adriene
Learn How To Do The COBLER POSE | Baddha Konasana |Simple Yoga| Yoga For Beginners | Mind Body Soul
Video taken from the channel: Mind Body Soul
Yoga: Reclining Cobbler’s (Bound Angle) Pose Baddha Konasana
Video taken from the channel: DoYogaWithMe
How to Do a Cobbler’s Pose | Yoga
Video taken from the channel: Howcast
Baddha Konasana | The Bound Angle pose | Steps | Yogic Fitness
Video taken from the channel: The Art of Living
Begin seated in Staff Pose (Dandasana) with your legs outstretched straight in front of you. Bend your knees and bring the soles of your feet together as you let your knees fall out to either side. Draw your feet in as close to your body as is comfortable. Back off if you feel any pain in your knees.So if your knees are up high, and you feel like you’re using a lot of muscle to keep them there, no problem.
You can use your blocks and rest them down, or drop your blocks down and give them, give.You can use your blocks and rest them down, or drop your blocks down and give them, give them a little place to rest upon. Then you can go deeper into the hips that way, and you’re not holding on to your groins. So you can have those, you can have those if you’d like. Otherwise you can grab ahold of the inner feet.
Stretch your legs out. Breathe out, and bend your knees as you pull your heels towards your pelvis. Press the soles of your feet close together, and let your knees drop to the sides. Bring your heels as close to your pelvis as you can. Then, using your thumb and your first finger, hold the big thumbs of your feet.
How to Perform Bound-Angle Pose (Baddha Konasana) Sit on the floor with your butt bones directly beneath you. (This keeps you from tucking your tailbone.) Bring the soles of your feet together, letting your knees fall to the sides.“Baddha” mean to bound, caught or restrained and “kona” means angle. This is often known as cobblers pose. Indian cobblers sit on the floor to repair shoes by holding the shoes between their feet, hence the posture.
More commonly known is butterfly as many flap the thighs up and down to loosen the hips before going into the pose.In bend both knees to chest. Ex open knees to the side, press soles of feet together. In hands hold ankles or clasps fingers under feet, sit tall. Ex butterfly, baddha konasana (if your knees are close to the mat, move heels closer to the groin) (2nd side, with length in spine, fold fwd, a.
Begin seated in Staff Pose (Dandasana), with your legs extended in front of you on the mat. Bend your knees and draw your heels in toward your pelvis. Press the soles of your feet together and let your knees drop open to both sides.
This is Bound Angle (or Cobbler’s) Pose (Baddha Konasana).Step by Step. Step 1. Sit with your legs straight out in front of you, raising your pelvis on a blanket if your hips or groins are tight.
Exhale, bend your knees, pull your heels toward your pelvis, then drop your knees out to the sides and press the soles of your feet together. ADVERTISEMENT.Baddha Konasana Steps (Cobbler Pose, बद्धकोणासन) Sit on the floor in a cross-legged position.
Spread out your legs straight in front of you. Now, bend your legs from your knees and try to touch your feet to your pelvis region. Try to pull your feet towards your pelvis as much as you can.
Supta Baddha Konasana (Reclining Bound Angle Pose) name comes from the Sanskrit words supta = reclined, baddha = bound, kona = angle or split, and asana = posture. This pose comes under the category of restorative yoga poses, where while practicing yoga practitioner is more conscious of the body in order to renew energy and calm the nervous system.Cobbler’s Pose aka Baddha Konasana or Butterfly gently opens the hips and inner thighs (groin area).
It’s a fun and easy beginner pose for all ages.Take a yoga strap around your waist while seated in Cobbler Pose. Coil the strap so that it passes below the feet and stays under the ankles.
Keep the knees out to either side and tighten the strap as per convenience. Recline into Goddess Pose.Steps of Baddha Konasana (Bound Angle Pose or Cobbler Pose): – Sit in the Dandasana (Staff Pose). Now Bend your knees and join the soles of your feet.
Now hold your feet or ankles.Cobbler’s pose (Baddha Konasana) a.k.a. Butterfly or Bound Angle pose, is one of the most relaxing hip opening poses.It is performed while sitting and is an excellent posture to be practiced during pregnancy, as it prepares the groin and uterus for childbirth..
The pose energizes body and mind, while stretching and toning inner thighs.
List of related literature:
from Baddha Konasana, Cobbler Pose, allow your legs to straighten and open to each side to the degree of your flexibility. | |
from Anodea Judith’s Chakra Yoga | |
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from Netter’s Clinical Anatomy | |
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from Instructing Hatha Yoga: A Guide for Teachers and Students | |
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from Ask for More: 10 Questions to Negotiate Anything | |
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from Energy Medicine Yoga: Amplify the Healing Power of Your Yoga Practice | |
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from Mama Glow | |
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from Zen Catholicism | |
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from NSCA’s Guide to Program Design | |
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from Field’s Anatomy, Palpation and Surface Markings E-Book | |
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from Anatomy of Hatha Yoga: A Manual for Students, Teachers, and Practitioners |
84 comments
oh great new ways to stretch my vagina. my boyfriend will love this.
I love you sooo much“`To have found you someone that I groove so easy with.Thank You for your groove,vibe,energy,knowledge for you I truly grateful…
Benefits of this asana.
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.
love these early videos Adriene is hands down my favourite youtube yogi. Aspirational, relatable, humorous and humble a rare combination!
Luv ur videos need a lil more print time tho show some luv for OOGDwhite bab
First time doing this pose, I found it a challenge to straighten my back while keeping the soles of my feet joined together. The lying down modification was easier. Thank you for these videos, I can’t wait till I get comfortable enough to try more challenging poses.:-)
“a castle” “posture I”? That was what automatic captions came up with. When time permits, please add transcript and closed-captions here. Namaste.
Oh, believe me, I touch myself enough… Oh… That’s not what you meant isn’t it?
youre the most adorable thing:) im a little in love with doing yoga with you
Is it possible to buy “we don’t touch ourselves enough……….in Yoga with Adriene!” T-shirts? I am certain you could retire on the revenue stream from this!:-)
I just found your channel and love it. Doing all of these videos from the beginning
Hi Adriene, I am a complete beginner to Yoga and have just completed The Easy Pose on your foundation video. I have also been doing your 20 min beginners video for some weeks now.
My question is, is it normal to feel pain during these poses as you explain it to be comfortable and gentle, with ease. The Easy Pose, I find, pain at the top of my legs and hips. Hopefully, this will all improve and I will not be as tense with all the pain. Thank you ps I am 63 years old.
I like your humor. Especially your reference to “yummy variations or feels yummy”…
When I bring my feet close to my groin and straighten my back it feels like I am fighting gravity from pulling me backwards. Is that normal? Also, maintaining my upright posture in the position causes tension throughout my body to try and maintain the position. Am I trying to straighten to much?
I love your videos! They are so helpful and you’re so funny. I’m pumped that I found your channel. Thanks for sharing your love for yoga!
I think youre amazing, I was in a car accident not too long ago and just doing these small easy poses is doing wonders for me!!!! Namaste
WE don’t touch ourselves enough…in yoga. LOL I love you! You are adorable, and make doing yoga so much more enjoyable! Thank you! <3
If my back is not flat while doing the reclined version is that correct or do I need to try and get it straight?
I’ve added your foundations videos to my regular practice, one video a day. Through you I’m rediscovering a playfulness to yoga that I’ve forgotten over the last 10+ years of practice.
I put this on my TV to learn. Then I got judged.
Still going to continue though
Shout out to an Austin homie! Thanks Adriene, you’re great-I love that you talk through the movements a lot so that I don’t have to crank my neck up to the screen all the time!
Hello, I’m confused about feeling my “belly” rise when I breathe. By belly do you mean stomach? I know my lungs are above my diaphragm, and my stomach is below those. I can feel my lungs and diaphragm rise when I inhale, but not my stomach particularly. I think my stomach does rise a little, but not much. Thanks, Anne
Can this asana be followed exactly like this during pregnancy?? Or someother vaiation to this?
You’ve got a dirty mind, young lady. I appreciate that, it makes me feel better about my own. These videos are great, thanks so much for continuing to make them.
Oh my goodness! One million and a half subscribers! Congratulations Adriene-you’re such an awesome person!!! <3
I’ve already been doing the 30days practices (no challange, I know), but this is a nice way to make my practice better. really enjoying it. And actually gonna do this now every day. To make sure I do this pose right.
Thank you so much for all this content Adriene <3
Hello, I just wondered if anyone can help me please. I really struggle with wide angled seated forward bend (Upavistha Konasana) I can’t really even sit comfortably with my legs wide enough apart with a straight back and yet I can mange this pose fine, my knees are literally just off touching the floor so I don’t think the problem is with my hips. Can anyone shed any light on what I would need to work on is it my legs? I can do the staring wide angled forward bend ok I think! I’ve tried looking all over the Internet for some advise but am struggling to find any. I love Adriene so thought I try and would post here. Many many thanks in advance:)
New Subscriber. Enjoying the vids so far. Starting from your day 1.
kya butterfly pose after ovulation and during periods kr skty hn for concieving..??
Thank you for these great videos. A question: Is this pose safe for men’s hips?
I am so excited to learn more…I found you by accident but am very happy I did. Thank you!
Please tell me the difference between vadrasana and baddhakonasana
Nothing better than starting the morning with yoga, sass, jokes, and touching yourself jokes lol
You my dear are a YOGI MASTER “`I have had a mastectomy on one side sometimes its so tight and i was scraped so deep into my chest wall…I don’t really have a issue with lymphedema because i don’t baby it.Still I must be careful. Some damage could last for life….I am 58 and you have wonderful healing routines“`I wonder if their are any other breast cancer survivors that would benefit. I know I sure would““ Namaste *
1:18 This must’ve been before the advent of the signature Adriene “Hey-O!”
Hey!! Delicious sequence Appreciate all that you bring to our practice!
” We don’t touch ourselves enough…well, in yoga. ” HAHA I love you
Thank you for the descriptive video, Taianne. I read about this pose today on a medical site which stated that this pose may help people who are having severe sinus issues. Is there a certain length for holding this pose, or is the goal to simply enjoy the pose for as long we we wish to? Thank you!
I’m so glad to know that you’ve been crackin those great innuendos since the start of your channel. Hahah! You’re so awesome.
This pose got the best of me, i’m doing the “on the back part” and laughing all alone ;))), makes me feel HIGH
Thank you Adriene peace and love everyone
Girl, you were a little perv in the early days. But those bangs tho…..
I am doing your 30days of yoga challange + every day some single pose… Love it how every day I am more and more flexibile
this is the 3 video in the journey through all your videos namaste
Should I learn the English and Sanskriet name of the poses or should I just be able to do them?
Thanks for this Adrienne! For the first version sitting up, I want to be head over heart but I find it hard to have a straight back when holding my feet. So sometimes I just hold my ankles. What do you think about this? Should I be striving to get my hands on my feet? or maybe alternating between hands on feet/hands on ankles? Neither is painful, I just want to improve.
I love how no matter how far back in the Yoga with Adriene videos I go, whenever you say something mildly cheeky you click your tongue and make it super cheeky. I laugh every time.
I know you’re not judgmental so no worries your lovely and it’s wonderful to be exposed again with that cute and awesome humor.
Hi Adriene, thank you for this video! I’m struggling with my left knee in the reclined version of this pose. For some reason my left knee feels like it’s either twisting/pulling and feels uncomfortable. Do you have any suggestions on how to avoid this so I can relax into this? Thank you!
I just love this pose….prob one of my favs! I just love how you took the time to go over each pose individually and really explained them…makes learning them so much easier. Namaste
This pose feels “super yummy” already! Can’t wait to try it during my tv watching lol!
Hello Adriene, thanks for being so positive.. I have started following your videos to balance my life.
Wanted to say thanks for all the videos and what I’m sure is very hard work, been following the channel for over a year now since I started getting back pain in my sleep. The yoga workouts help loads! I’m going back to the foundations to make sure I’m not doing more damage than good.. and was wondering if you had any advice, when doing seated positions like the start of this one and trying to straighten my posture, I tend to get a painful feeling on the sides of my spine, as if I’m “over-clenching” the muscles or almost spasming (if that makes sense without sounding too dramatic). Is there something I could be overlooking in these positions that might cause the sensation?
OMG just doing at least one pose for now for a short stent of time is the medicine right now. Thank you
I have been doing yoga for years and no yoga teacher ever explained some of the poses in such great depth.
Thank you and enjoy the journey
I know this is an old video, but I am new to practice (4th day!) and I’m having trouble keeping my back straight while holding onto my feet, where should I hold until I can get to that? Thank you so much or your videos, I actually look forward to physical activity and always feel better after even a 5 minute video.
Hi Adriene! I notice that oftentimes you mention using blocks. I invested in a pair of them, but I (so far, though I’ve barely scratched the surface of your videos) don’t really see them often in practice and I obviously don’t want to use them incorrectly. I’m out of shape, and have lost much of the flexibility I once had in my youth. I have severe tendonitis in my left knee and am slowly trying to rebuild its strength and mobility, but I don’t want to overdo it either and I’ve been told from multiple sources how great blocks are for helping attain a stretch that a person may not otherwise have the flexibility for. Do you have any videos that show the joys of using Yoga blocks in various ways? And if not, would you consider making one?
I got really happy when you said toesies.. brings back awesome childhood memories <3 thanks for being you
Love this pose, especially supine during a restorative practice ♀️♀️
is it normal that my lower bach hurts A LOT when doing the reclined version?
i love ur videos…its in detail, very explained…. i always look ur videos refernence 1st, when i m trying to learn any particular asana…. do you have video on bhardwajasana?, if not plz make it
I just can’t get this without killing my back. Either I’m doing it wrong, or my arms just aren’t long enough, but I can’t sit up straight with my fingers interlaced around my toes.:(
im not flexible but im trying my best to learn yoga. i really wanna learn it. today im doing your 30 days yoga challenge. i hope I can finish it
Your personality makes this experience so much more enjoyable! Thank you for that, and for explaining the poses as simply as possible. So excited to learn more yoga!
It would be super awesome if you made some of these foundation of yoga videos for more advanced poses! Like side plank, shoulder stand and wild thing! you explain the poses so well and i never know if my alignment is correct in these poses!
This is great! You are making it so easy and fun for beginners! I love your twenty minute beginners yoga video too. I do yoga to your videos every night. And nice references to Mr. Burns! (:
your videos are very clear to follow step by step. I have become so fond of… please upload a series for beginner.. and how to master paschimottanasana and padhastasana
Question 2:36 in badda konasana, should your butt muscles be engaged/flexed as you try to stretch your hips backwards?
wow your advice work, and I like how you make it soo easy… thank u
As a professional dancer i am familiar of the way to do exercising properly. Yoga is a little different. Thank you for explaining in depth.
Hi Adriene, I’m a new yogi and I’m delighted to have found your videos. At the moment I’m finding that for me just sitting in the Baddha Konasana is enough for me as I can’t seem to ground my thighs down closer to the mat at this stage.
It was not comfortable for me to do the pose on my back with my legs separated. Maybe it’ll get better with time but that pose hurt. Love your videos doing one a a day in the foundation series.
Day 2 of my yoga journey with Adriene, again thank you, namaste
Hi Adriene. I have always wanted to begin yoga for fitness, flexibility, and inner peace and concentration. I found your page, and I am very excited to go through many of your videos in my home. I am currently going through your Foundations of Yoga playlist, but I am overweight. Beginning with the easy pose was even difficult to line up head over heart over pelvis. My lower back is struggling the most. Do you have any advice or alterations you would make for an out of shape beginner?
Thank you for your wonderful explanation. I unintentionally search for your videos when I’m searching for any asana in Ventuno Yoga because of your clear directions.
First comment
Really I like your videos mam….
Thanks alot…
thank you so much Adriene for sharing these amazing lessons with us:) you made it seem so simple and awesome
I never thought of doing this pose on my back, but it felt so good, really gave me a good stretch. Thanks for the awesome video!
Decided to start from the beginning. I’m watching in 2019, and I find the poses great for opening and relaxing the body. I will stay tuned for more, chao!
Thx for all your videos for Yoga for beginners. I am not flexible at all so I thought I should try doing some yoga in order to gain that flexibility. Looking forward to seeing the difference a few years from now. Any suggestions for people with week backs doing yoga or trying to do yoga?
Just noticed your yoga foundation series! So good and your is so darling! thank you ♀️
if this hurts too much, you can try moving your ankles forward away from the groin to make a diamond shape (and still get the nice hip opening qualities )
This isn’t real yoga, Hindu and Buddhist priests do yoga to chants and prayers and that is real yoga. What people over in America is like celebrating pass over but being an Atheist.
Iin some videos they show that u have to flap ur knees upward n downward like a butterfly.So which is the right posture?