Bound Angle Pose, Baddha Konasana often called Cobblers Pose or Butterfly Pose is a well known seat posture in yoga. If you have taken a Deep Stretch and Relaxation class with us this one will feel familiar! 


Stretches the hips and groin. Stimulates abdominal organs which traditional texts say destroy disease and reduces fatigue

How to:

  1. Start in a seated position with legs extended in front of you, dandasana
  2. Bend your knees to draw your feet in toward  your pelvis, soles of feet are on the mat with feet together.
  3. Allow the knees to fall out to the sides bringing soles of feet to touch.
  4. Draw the heels as close to the pelvis as feels comfortable in your body.
  5. Hold the feet with the hands, thumbs on the arches or peace sign fingers to big toes.
  6. Draw the sacrum (very base of your spine) in towards the belly and reach down evenly with the pubic bone and the tailbone.
  7. You can stay in an upright seated position, or bow forward into a forward fold if you wish. 
  8. Hold and breathe evenly for 5 breaths or more.
  9. To release, draw the knees together and extend the legs long back into, dandasana.

Modify it:

Sit up on a folded blanket or position blocks, bolsters or folded blankets beneath the knees. Take it slow, give it time, and be patient with yourself! Want to switch it up? Try it supine, lying on your back or fold forward with a gentle rounding of your spine.