Baddha Konasana (Bound Angle or Cobbler's Pose): A Full, Empathetic Yoga Guide

Introduction

Baddha Konasana—also known as Bound Angle Pose or Cobbler’s Pose—is a wonderfully accessible sitting yoga asana that helps release tension and bring a sense of calmness. The Sanskrit name Baddha Konasana literally means “Bound Angle,” referring to the way your feet and knees create a diamond-like shape. At its core, this pose is all about opening the hips and soothing both body and mind.

If you’ve ever felt stiff from sitting at your desk, or tight after a run, Baddha Konasana might quickly become your new best friend! It’s a gentle, beginner-friendly posture that brings relief, flexibility, and peace—one deep breath at a time.

Step-by-Step Guide to Baddha Konasana (Cobbler’s Pose)

Sit on your yoga mat with your legs extended straight out in front of you. (You may want to sit on a folded blanket if your hips are tight.)
Bend your knees and bring the soles of your feet together, letting your knees fall out gently toward the sides.
Draw your heels in toward your pelvis—only as close as is comfortable for you.
Hold your feet or ankles with your hands. Sit up tall, lengthening your spine.
Inhale: Press your sitting bones into the mat and feel the crown of your head lifting.
Exhale: Allow your knees to softly release down. Relax your shoulders.
Breathe slowly and evenly here—for 5–10 deep breaths. Aim to hold for at least 30 seconds, or up to 2–3 minutes.

Beginner Modification: Place yoga blocks or folded blankets under your knees for support.
For More Intensity: Gently hinge forward from your hips (not waist) on an exhale; keep your back long and avoid rounding.

Alignment & Safety Tips

Alignment: Sit upright, not slouched. Knees move toward (not forcefully to) the floor. Spine stays long, chest open.
Common Mistakes: Hunching the back, pulling feet forcefully, collapsing inward through chest.
Safety:
- Avoid if you have recent hip, knee, or groin injuries.
- Always support your knees if they’re high off the floor.
- If pregnant (second/third trimester), keep heels farther from pelvis and sit on a cushion.

Benefits of Baddha Konasana (Cobbler’s Pose)

Physical Benefits

Opens hips and inner thighs
Stretches groin and knees
Improves flexibility in lower body
Supports healthy posture and spinal alignment
May ease lower back tension

Mental Benefits

Reduces stress and anxiety
Promotes mindfulness and calmness
Encourages relaxation and grounding

Energy & Chakra Connection

Activates the Root Chakra (Muladhara) and Sacral Chakra (Svadhisthana)
Supports feelings of stability, safety, and creativity

Contraindications

Who Should Avoid:
- Those with acute hip, knee, or groin injuries
- Recent surgery in lower body
- Severe sciatica (consult a yoga therapist)
Safe Alternatives: Try Sukhasana (Easy Pose) with ankles crossed, or use a bolster under hips.

Beginner’s Tips & Variations

Props: Use blocks, folded blankets, or bolsters under knees or hips
Gentle Entry: Sit against a wall for back support
Supportive Hold: Use a yoga strap around lower back and feet to keep posture upright
For Advanced Practitioners: Lean forward, keeping spine long, for a deeper stretch (hold big toes)

How to Include Baddha Konasana in a Yoga Sequence

Baddha Konasana works beautifully as a warm-up to open hips, as a centering posture during your main practice, or as a calming cool-down pose.

Pairs well with Paschimottanasana (Seated Forward Bend)
Try after Adho Mukha Svanasana (Downward Dog) or Janu Sirsasana (Head-to-Knee Pose)

Mind-Body Connection

As you settle into Baddha Konasana, pay attention to your breath and sensations in your hips, noticing each release and softening. This pose is deeply calming, and can be a loving reminder of your inner stability and peacefulness. For those interested in the energetic body, it’s grounding for the root chakra and nourishing for creativity.

Summary Box: Baddha Konasana (Bound Angle / Cobbler’s Pose)

Asana Name: Baddha Konasana (Sanskrit); Bound Angle, Cobbler’s Pose (English)
Level: Beginner
Focus Areas: Hips, Inner thighs, Groin, Spine
Duration: 30 seconds to 3 minutes
Best Time to Practice: Morning or evening, or anytime you need calm!

Frequently Asked Questions

Q: What should I do if my knees are very high in Baddha Konasana?
A: Place yoga blocks or sturdy cushions underneath your knees for support. Consistent practice will help your hips open over time.

Q: Can pregnant women practice Cobbler’s Pose?
A: Yes, with modifications: sit on a cushion for support, don't force knees downward, and focus on a relaxed, upright spine. Always check with your healthcare provider.

Q: Is Cobbler’s Pose good for meditation?
A: Absolutely! Its open and grounding posture makes it a wonderful seat for breath awareness and meditation.