The Closed Angle Pose - Baddha KonasanaBaddha Konasana, also called Cobbler's Pose or Angle Pose, makes it easier to breathe deeply into your belly while relaxing your muscles. The ancient Indian name for this pose is derived from the words "baddha" and "kona," which translate to "bound" and "angle." Thanks to the deep relaxation of the abdominal region, this asana is considered an ideal exercise for childbirth preparation, for women suffering from menstrual cramps, and for people exposed to high levels of stress.
How to perform the cobbler's pose (Baddha Konasana) correctly
In the cobbler's pose, sit on the mat with your gaze straight ahead and your pelvis at a right angle. Gradually pull your feet towards your pelvis with your knees bent, pointing outwards and as close to the floor as possible, until the soles of your feet touch each other. Make sure that your thighs, groin and knees remain completely relaxed. With your thumb, index and middle fingers, grasp your ankles or the outsides of your heels and stretch your back. At the same time, open your chest by moving your shoulder blades towards each other. If you can, place your head on your feet or your chin on the floor to intensify the effect of this asana. Breathe slowly and evenly and remain in this position for up to five minutes. Then straighten your knees and shake them gently to loosen up.
Positive effects of the Baddha Konasana posture
Because your diaphragm, abdomen, and hips are opened wide in the closed angle pose, your deep abdominal breathing improves. This has the extremely positive side effect of relaxing your muscles in this area, which contributes significantly to the effective relief of cramping abdominal pain during menstruation. Pregnant women should also perform this exercise regularly, as the associated body position ensures good blood flow and stimulation to all the organs in the abdominal region, including the uterus. With regular practice, the Cobbler's Pose prepares the body for the impending birth and can contribute significantly to a positive birth experience. The health of the ovaries and fallopian tubes is also strengthened, which can be particularly beneficial for women trying to conceive. Men also benefit from regularly practicing Baddha Konasana, as the exercise can strengthen the prostate and relieve testicular pain. In addition to the positive effects on the abdominal and pelvic region, the Cobbler's Pose has also been proven successful in reducing stress and thus counteracting psychological distress. Baddha Konasana also helps combat exhaustion and fatigue and counteracts high blood pressure. As one of the few yoga poses, the angled pose also strengthens the ankles and stretches the inner thighs. This asana can effectively prevent fluid retention in the legs, as well as sciatica and hernias.
What you should pay attention to when choosing a shoemaker's seat
While the Cobbler's Pose is an ideal exercise for pregnant women , it's not suitable for the first few months after giving birth. You should wait to do it until your pelvic floor has strengthened and your uterus has completely shrunk down. You should also avoid this asana if you have suffered an injury to your hip or shoulder region. While people in India generally spend a lot of time sitting on the floor in their daily lives, we in the Western world are hardly familiar with postures associated with the Cobbler's Pose. Therefore, ankle pain is a common side effect of Baddha Konasana. You can easily counteract this by moving your feet slightly away from your pelvis and gradually bringing them closer again. You can counteract any unpleasant pulling sensations in your thighs, shins, and groin by placing yoga blocks under your knees. To keep your back as straight as possible, simply place a yoga bolster or yoga blanket behind your buttocks. This will elevate your pelvis and allow you to breathe deeply.
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