Baddha means bound, while kona means angle. Bound Angle Pose, also called Cobbler`s Pose after the typical sitting position of Indian cobblers, is an excellent groin- and hip-opener. Traditional texts say that Baddha Konasana destroys disease and gets rid of fatigue. It is therapeutic for flat feet, high blood pressure, infertility, and asthma.
Asana Technique:
Sit with your legs straight out in front of you, with raised pelvis on a blanket if your hips or groins are tight.
Bend your knees with exhalation. Pull your heels toward your pelvis, then drop your knees out to the sides and press the soles of your feet together.
Bring your heels as close to your pelvis as you comfortably can.
 Grasp the big toe of each foot with the first and second finger and thumb. Always keep the outer edges of the feet firmly on the floor. If it isn`t possible to hold the toes, clasp each hand around the same-side ankle or shin.
Sit so that the pubis in front and the tailbone in back are equidistant from the floor. The perineum then will be approximately parallel to the floor and the pelvis in a neutral position.
Firm the sacrum and shoulder blades against the back and lengthen the front torso through the top of the sternum.
Don`t ever force your knees down. Instead release the heads of the thighbones toward the floor. The knees will follow the action.
Stay in this pose anywhere from 1 to 5 minutes. Then inhale, lift your knees away from the floor, and extend the legs back to their original position.
Aids: To understand the release of the heads of the thigh bones, fold two blankets and put one under each outer thigh, supporting the thighs an inch or so above their maximum stretch. Then lay a 10-pound sand bag on each inner groin, parallel to the crease between the thigh and pelvis. Release the thigh heads away from the weight, and let them sink into the blankets. Do not use the bags unless the thighs are supported.
Benefits of Baddha Konasana
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
Consistent practice of this pose until late into pregnancy is said to help ease childbirth.
Precautions
The asana should be avoided in case of Groin or knee injury.
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