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Baddha Konasana or Bound Angle or Cobbler Pose
BAH-dah cone-AHS-anna
baddha bound kona angle

Overview
Baddha Konasana or Bound Angle Pose. This sitting pose is a great hip opener. You can see why it is called bound angle because you are holding your feet as you pull yourself into the pose. Another name for the pose is Butterfly pose. Notice the symmetry in the way the body appears like a butterfly. In yin style yoga (where you hold a pose for a long time to let muscles close to the bone stretch), this pose is held for five minutes or longer. For most practice, however, a good six to eight breaths will work well. As you relax into it you can fold over, maintaining an open chest and shoulders. Try to keep your back straight.

Preparation and Pose Tips
Sit upright with your spine straight and extended. Let the soles of your feet touch and gently grab your feet with your hands, wrapping them around your toes. If you want you can gently pull your heels back towards your body and then adjust as you gently press both knees towards the floor. If it helps keep your spine straight you can sit on a small, firm cushion.

Benefits



Advanced and/or Partner
Advanced practitioners may stretch their arms out in front with palms on the floor. Forehead may be placed on the ground with spine extended.

Chakra
First Chakra - Muladhara (base chakra). If you exert pressure on the perineum you produce a control over sexual energies, which lifts energy to the higher charkas.

Precautions
Practicioners with high blood pressure or heart conditions should not bend forward all the way. Not a good pose if you have a groin or knee problem.

Timing
Hold the pose for eight breaths. Concentrate on your hips and the gentle pressing of your knees toward the floor.

Recovery and Counter Pose
Come out slowly. Counter pose is not required.

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